Part 1: Back Squat 4×5
Short rest. Focus on form and speed. You may also use this time to practice front squats.
In 12 minutes, perform:
Hand-release Pushups 25/20/15/10/5
Front Squats 15/12/9/6/3
Calorie Row or Bike 25/20/15/10/AMRAP
Your score is the total number of cals rowed or biked in the 5th round. If you do not make it to the 5th round of cals, score it like a normal AMRAP.
Option 1: 135/95
Option 2: 95/65