strength
5 sets of 7 back squats- make this heavier than your 10’s last week.

Wod-
12 Minute AMRAP
-12 front rack lunges (6 each leg)
-10 toes to bar (sub knee raises or 15 sit ups)
-8 burpees

Extra work! Do this
4 minutes max calorie row with a partner. split work however you want!