3 rds
1:00 bike
5 reverse lunges each
5 back squats (adding weight)

then
:100 calf stretch each

back squat
50 for time @ 50%

8:00 cap

10 rounds for time:
6 c2b
18 DU
6 ttb
18 DU

Bonus fitness / Cooldown

5 sets:
15 bb bench 115/85
rest :90 btw

1 set:
80 banded tricep ext
:60 amrap v-up
40 crossover reverse fly
20 light db z press ( slow eccentric each rep)

Cooldown
:30 each
Roll: quads, IT bands, hamstrings
4 way banded hip stretch