Can You Handle The Heat?

Warm Up
3 rounds
1 rig run
10 air squats
10 lunges
20 KB squat hold

Back Squat
3 x 10 @ 70%
1 x max effort @ 70%

7 minute AMRAP
Ascending ladder
3 – 6 – 9 – 12 – 15 etc.
Thrusters 45/30
Lateral burpees

3 minute rest

7 minute AMRAP
Ascending ladder
5 – 10 – 15 – 20 etc.
Hang cleans
Pull ups