1. Warm Up
30 Calories Bike or row
30 Air Squats
2. Prep
3 sets
5 Back Squats
5 Push Jerks
15 Double Unders
3a. Strength
3×5 Back Squat
3b. Endurance
12 minutes max distance row or assault bike
4. Met Con
20 minute AMRAP
10 Push Jerks 135/95
10 Chest to Bar Pull Ups
30 Double Unders
