Work

"Freedom Sauce"
AMRAP 3
21 Overhead Squats (95/65) / Overhead Plate Lunges @ 45/25
21 Burpee Over Bar
Max Calorie Row
Rest 3:00 
AMRAP 3
18 Overhead Squats (115/80) / Overhead Plate Lunges @ 45/25
18 Burpee Over Bar
Max Calorie Row
Rest 3:00 
AMRAP 3
15 Overhead Squats (135/95) / Overhead Plate Lunges @ 45/25
15 Burpee Over Bar
Max Calorie Row
Rest 3:00 
AMRAP 3
12 Overhead Squats (155/105) / Overhead Plate Lunges @ 45/25
12 Burpee Over Bar
Max Calorie Row

CompTrain

Overhead Squat
Build to a Heavy Set of 3

4×14 Unbroken Chest to Bar Pull-Ups
Rest as little as needed between sets