High intensity MAP

3 sets:
Run aprox. 840m
Rest same as work
--> 3:11-3:02-2:59
+
2 sets
21 front squats @ 95#
100 DU
15 front squats
75 DU
9 front squats
50 DU
rest same as work
--> both around 7 mins (DU's were bad today)
+
every 4 mins for 3 sets
15 burpees
20 swings - 24kg
100 ft bear crawl
+
cool down run aprox. 3k