Part 1: Back Squat 20 unbroken
If you got 20 easy last week, go up a decent amount. If you got 20 and it was hard, go up a little.
If you got less than 20, stay where you were and get more reps.
EMOM, for 10 minutes:
10 kb swings
AMRAP kb swings
Your score is the total AMRAP reps accomplished.
You can do swings or wallballs first, as long as you alternate in each subsequent round.
12 calorie row or bike
Vary the type of pullup (strict, chest to bar, regular, jumping) if you do this more than once.