Warm-Up
4 Rounds, 45 second stations
Assault Bike
Jump Rope
Dumbbell Front Squat (single dumbbell, held with both hands in front)
Ring Plank
- Goal is to work consistently through the first round and pick up speed over the course of all 4. No breaks.

Strength
Every 1:30 for 12 Rounds
1 Front Squat @ 95% of 3RM
then
Every 1:30 for 12 Rounds
1 Bench Press @ 95% of 3RM