Warmup: 10 AMRAP

200m run + 15 KBS + 15 air squats

Strength: back squat

1:00 on/2:00 off x 5 rounds

80% - 75% - 70% - 65% - 60%

*amrap in 1:00, rerack during minute if you need to

Conditioning: 

0 - 5:00 AMRAP

4 hang db clusters + 12 wall balls

-2:00 rest-

7 - 12:00 - run for distance (repeat 400s or 200s)

-2:00 rest-

14 - 19:00 AMRAP

8 pushups + 12 alt DB snatches

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