Warm Up: 

Down and backs

Prepare to squat

Back Squat: 3,3,3,3,3+ 

Performance:  
AMRAP 12 min

• 3-6-9-12-15 and so on
• Clean and Jerk 95/55 
• 8/6 cal on assault bike

Fitness:  

2,4,6,8,10,

• Switch Lunges 
• Power Renegade Rows(row,row,jump feet in and out)

then

5 rounds: 10 med ball sit up, 10 med ball side throws (5/5) 

then

• 10,8,6,4,2
• Switch Lunges
• Power Renegade Rows
  * Scale as needed

3 Rounds:  
10-15 Bicep Curls
10-15 Banded Tricep Extensions