[A] 7 Sets of 3:

Back Squat

Note: Rest as needed between sets

[B] For Time:

50 Burpee Box Jump Overs (24/20″)

WARM UP:

Calf Stretch
Samson > Spiderman > Pidgeon Stretch
10 x Broad Jumps
10 x Glute Bridge
10 x Torso Rotation
10 x Thoracic Bridge
3 x Warm up sets at 50%, 60%, 70%