OVER HEAD SQUATS
8 Min. AMRAP (Advanced) with (Rx)
20 Min. AMRAP (Intermediate) with no Rx
6 Shoulder To Overhead#135(Rx) #95(Rx)
12 Deficit Push Ups (put hands on plates, chest to the ground)
Then, on your own….
7 100m sprints (rest 45 sec-1 min between each)
(Modify with 15 cal bike or 125m row)