Warm up
3 rounds
10 air squats
10 Cossack squats (total)
10 sky reaches each side
10 wall squats (hands down)
Strength
Front squat
Every other minute for 30 minutes
Sets 1-5- 3 reps
6-10- 2 reps
11-15- 1 rep
Wod
Amrap 12
8 front squats
8 burpee bar hops
8 8 floor press