Weightlifting
4 Rounds 1 Minute on 3 Minutes off:
Max Front Squats in 1 set @ 50% 1RM

Red
4 Rounds:
Row 25/20 Calories
20 Sumo DLHP 95/65lbs
rest :90

White
4 Rounds:
Row 20/15 Calories
15 Sumo DLHP75/55lbs
rest :90

Blue
3 Rounds:
Row 18/13 Calories
13 Sumo DLHP 65/45lbs
rest :90