Monday

A.

Back Squat 4-3-2-4-3-2

(This rep scheme is known as a wave load. As the reps descend you increase your weight. The second time you perform a particular rep set, aim to increase the load.)

Example 
4 @ 100 
3 @ 110 
2 @ 120 
4 @ 105 
3 @ 115 
2 @ 125

B.

for time:

50 WBS

25 Burpee Box Jump-Overs

50 WBS