Part A:

Build to heavy 3RM Back Squat

Then 5 drop sets, no rest between each:

Max reps @ 90% of above, then 80%, 70%, 60%, 50%

* Max 10 reps per drop set
* Can take weight off, then go straight away

Part B:

15-12-9
Toes to bar/ Leg raises
Heavy Wallball (30/20) (20/14) (WB squat)

Rest 2 mins

9-12-15
GHD sit-up/ Wallball situps
Heavy KB swings O/H (32/24) (24/16) (12/8)