Warm-up
6 Minute AMRAP
12 russian twist
10 superman
8 Lunge
6 V-up
then...

12 Minutes to find
30 Foot Front Rack Walking Lunge AHAP

Strength
Every 2 Minutes for 5 Rounds
1-4: 5 Squat @ 80% of 5 RM add 10 pounds to last week
5: ME Squat @ 80% of 5RM


Conditioning
21-15-9
Deadlift (225/155) (no heavier than 60%)
Box Jump (24/20)
10 Minute Cap

Finisher
3 Minute AMRAP
Abmat Sit-up