Wednesdays workout

Warmup
2 rounds
1:00 row
15 empty bar front squats
10 pushups
15 ring rows

Front squats
3 sets of 6 @ 75%

METCON
45/36 calorie row
15 sandbag cleans
45/36 calorie row

METCON
4 Rounds
2:00 on/1:00 rest
15 pushups
15/12 calorie bike
Max rope climbs/heavy rope pulls