Warm-Up
5 Minute AMRAP
8 Single Leg Glute Bridge
8 Clam Shells
8 Air Squats (slow descent)
then..
3 Minute AMRAP
4 Burpees (tall vertical jump after each)
8 Overhead Throw (pick a heavy slam ball, don't kill anyone)

Strength
Back Squat
Every 2:30
Back Squat
1x5 @ 60%
1x5 @ 70%
2x5 @ 75%
1 Period of Rest
Front Squat
1x5 @ 65%
1x5 @ 70%
1x5 @ 75%

Karen
150 Wall Balls for time
12 Minute Cap
For fun: record your biggest unbroken set.

Finisher
1 Minute ME Flutter Kick
2 Minute Plank Hold
3 Minute strict ABmat sit-up