Warm up
3 Rounds
7 Front Squats with and empty bar
7 Push ups
200 m run

Strength 5 by 4 front squats at moderate weight to get your legs nice a tired for the workout. 70+ percent

Wod- Repeat wod. Compare to July 6th
20 Min Amrap only the calories count
Bike verions
100 burpees over your bar
With remaining time bike for max cals

Rower Version
100 burpees over your rower
with remaining time row for calories