Warm-up
4 Rounds of
100 M Run
10 KBS
10 Air Squats

Strength
4 Rounds:
1:00 On 3:00 Off Max Front Squats in 1 set @ 55% of your 1RM.

WOD
12 Minute AMRAP
15/12 Cal Row
10 KB Snatch 53/35
10 Box Jumps 30/24

EXTRA:
4 Rounds:
50 DU
15/10 Calories on Bike
50 DU
Rest 1 Min