4.15.13

15 Min Back Squat @ 80%, 85%, 90%
3-2-1, 3-2-1, 3-2-1
Perform these wave sets with about 2 min rest between sets. Increase weight from 80% on 3 reps, to 85% on 2 reps, and 90% on 1 rep. Repeat for each set.

then

"Helen"
3 RFT:
Run 400m
21 KB Swings (53/35)
12 Pull Ups