Warmup
20 cal AB
10 both/10 legs only
glute opener

Front Squat
Every 2:30
25 @ 50%
20 @ 60%
15 @ 70
10 @ 80%
5  @90%

EMOM 18 minute

15 wallballs
16 lateral Lunges #25
16 Box Step-overs
10  Cal Bike