A. Back squat – 20 reps unbroken ** You must increase load 5 to 10# from last week. Here are a few things to keep in mind: -Stay tight – your poor form will surely degrade with such high reps. -Take two or three breaths between reps. You’ll need the oxygen, this isn’t a sprint. If you can rip these reps off, then the weight you choose is too light. —–These sets can take as long as three minutes to finish. -Two and half to three minutes is a long time to have that weight on your back, it gives that voice in your head plenty of time to talk you out of your next rep. -Keep focus through out the entire set. Convince yourself you will not quit. B. AMRAP in 7 Minutes: 12 Box Jumps (24/20) 12 Hand-Release Push-Ups 12 Toes-to-Bar Finish with: 400m Farmers Carry (53#/35# or more each hand) 2013 CrossFit Games Champions Rich Froning and Samantha Briggs. Dynasty! – CrossFit Games (article) Carmen,