A. Back squat
Build to a moderate set of 6 @ 20×1 tempo in 12 minutes

B. 5 sets @ high effort:
50’ DB walking lunges – tough but not grindy
10 assault bike calories
100’ walking lunges – unloaded
-Rest 90s

C. 10 min AMRAP:
Rope climbs
*Use legs.

D. 20 min AMRAP:
2-4-6-8… strict ring dips
400m run
50’-100’-150’…farmer’s walk (100/hand – 70/hand)
400m row
20’-40’-60’-100’…handstand walk
.4 miles assault bike