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4 ROUNDS IN A 3 MINUTE WINDOW...

200M RUN

AMRAP OF FRONT SQUATS, 165/115

*1 MINUTE REST AFTER EACH ROUND

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20 ROUNDS FOR QUALITY 1 DEADLIFT+1 HANG SQUAT CLEAN+1 FRONT SQUAT+1 JERK

16 MINUTES 3-6-9-12 ETC... MUSCLE UPS DUMBBELL OVERHEAD SQUATS EACH SIDE

FOR TIME 50-40-30 BURPEES SIT-UPS CALORIE BIKE OR ROW