Back Squat- build to a heavy 3 in 12 minutes. If you have been hitting our wave load squat days you should feel comfortable at around 85-90% of your 1 rep max here. Maybe hit a new 3 rep max PR.
EMOM for 12 minutes:
1.15 Wall Balls
2.15 Anchored Sit Ups
3. 10 Wide Leg Good Mornings w/empty bar