WOD:

Quarterfinal 21.4

Front squat
20 Minutes to find a 4 rep max front squat

THEN:

3-6-9-12
Back squats @bodyweight
25/20 Calorie echo bike

Mission Fit:

5 Minute AMRAP
5 Devils press
5 Burpees

-Rest 2:00

5 Minute AMRAP
Max distance run/row/bike/ski