M-1: Pause Back Squat
Full three count pause in the bottom.
Maintain tension in the bottom, don't go slack.
Build over the first three sets. The third set should be near maximal, leaving one good rep in the tank.
Drop 10% for the fourth set.
M-2: For Time:
15-12-9-6-3 Burpee to 6-8”target
30-24-18-12-6 Butterfly Sit-Ups
60-48-36-24-12 Double Unders