Workout:
20 rep Back Squats
Increase by 5 lbs from last week
These should be fucking brutal by now. If you are going through these 20 reps with no issue at all, there’s a problem.
After the set you should feel like you just went through a whole workout.
Maybe it’s the weight, maybe your range of motion?
If you are not comfortable going up in weight for all 20, then do 5 x 5 at the same weight as last week.
Metcon:
10 Rounds
10 KB Snatch @55/35 (alternate arms each round)
10 Toes to Bar or GHD Sit ups