1)Back Squat
On the 0: 10 Reps @ 70%
On the 3: 8 Reps @ 75%
On the 6: 6 Reps @ 80%
On the 9: 4 Reps @ 85%
On the 12: 2 Reps @ 90%
2) Row Conditioning
On the 1:30 x 9
20/15 Calorie Row
16/12 Calorie Row
12/9 Calorie Row
Metcon
AMRAP 16:
8 Power Cleans (60/40 kg)
10 Handstand Push-ups
8 Front Squats (60/40 kg)
10 Pull-ups