WOD:

Back rack lunges
12 minutes to build to a heavy set of 6 (3 per leg)

THEN:

12 Minute AMRAP
4, 8, 12, etc……
Medicine ball cleans (20#/14#)
Sit-ups (2x)
Double unders (3x)

Mission Fit:

3 Rounds For Time

400m Row
15 DB Thrusters
9 Toes-to-Bar