Warm up:

3 Rounds

Row 200m /Run 100m/ Bike :45 Seconds

6 Cossack squats

6 Alternating Box Step ups

6 Medball Power Cleans

Conditioning:

4:00 on, 1:00 off x 3 sets

AMRAP

12 Medball Squat Cleans

9 Box Jumps + Step Down

9/7 Cal Row

*Pick up where you left off on the AMRAP each interval

Cooldown:

1:00 ea/ Barbell or KB Quad Smash

1:00 ea/Barbell or KB Calf Smash