EMOM 15 Minutes 

Min 1: 6 Front Squats (75-80%)

Min 2: 12 Db or KB RDL-Heavy

Min 3: 8 Lateral facing box step ups per leg (do all on one leg, then all on the other. Keep working leg on box until done.) Use db or plate to add weight

Then….

AMRAP 10 Minutes 

10/8 Cal Bike

15 Burpees

20 Wall balls