STRENGTH Back Rack Lunges 4×16 @ 40-45% of your 1RM back squat. That’s 8 lunges per leg. *perform a set every 3 minutes. METCON On a 3 minute clock: Run 200 meters, 20 burpees, max rep pull ups with time remaining *rest 1 minute x 4 sets. *score is total pull ups.