5×3 tempo back squats
Done with an empty bar, or very light bar. 3 seconds on the way down, 3 second hold in your squat, and 3 seconds on the way back up is 1 rep. Goal is to get comfortable at the bottom of the squat.
5 box jumps (24/20)
max kb swings (53/35)
Your score is the total amount of kettlebell swings you complete in 18 minutes.