A)
Back squats
10 @ 60%
8 @ 65%
6 @ 70%
10 @ 65%
8 @ 70%
6 @ 75%

*Rest 2 minutes between sets
*Every rep must be to a small med ball

B)
12 minute AMRAP
7 thrusters with a 1 sec pause at the top of each rep (95/65)
7 burpees
14 lateral hops

AB City:
100 weighted sit ups
75 bicycles
50 v ups