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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