WARM-UP:

200m Run
20 Kicks on your back(total)
200m Run
20 Walking lunges (total)
200m Run
20 Pelvic Raises
20 Squats

SKILL:

Back squat every :90 for 11:30

40% x 3 reps
50% x 2 reps
60% x 2 reps
70% x 2 reps
80% x 1 rep
85% x 1 rep
75% x ME reps

WOD:

12 Min AMRAP

20 (Alt) Goblet KB Lunges (24/16)
15 KBS
10 Burpees