1) Front Squats: 10,3,1,10,3,1

2) 6 minute amrap:

40 burpees(with hand release), 30 DUS, 20 dumbbell lunges 35/20, 10 hspus, 2 rope climbs

– rest 6 minutes

3) 12 minute amrap:

40 burpees(with hand release), 30 DUS, 20 dumbbell lunges 35/20, 10 hspus, 2 rope climbs, 10 hspus, 20 dumbbell lunges, 30 DUS, 40 burpees( with hand release).