Warm up
3 Rounds
10 good mornings with an empty bar
10 Empty bar front squats
10 Sit ups


Strength-
Front Squat Every Other Minute on the Minute 12 Minutes (6 working sets)
6 Front Squats above 70 percent. this should be getting on the heavy side, challenge yourself.
*this is 36 moderately heavy squats in 12 minutes

Wod
3 Rounds
Minute 1 Max Wall Balls 30/20
Minute 2 Max toes to bar
Minute 3 Max Alt DB Snatches 70/50
Minute 4 Max Air Squats
Minute 5 Rest
*Score is total reps