3/8

 A. Pause back squat (2 seconds in the bottom) 4-5 reps x4, rest 2 min

95# (5), 105# (5), 115# (5), 120# (4).

B. Alternating v ups 10-14 into 6-8 lemon squeezers x 4 min, rest 1 min

14 for v ups, 8 for lemon squeezers

+

15-12-9
Dumbbell front squat
Bike for cals 
Run 400m after each round 

Total time: 11:54.8

Round of 15: 4:09.7

Round of 12: 4:01.2

Round of 9: 3:44.0