Front Squat 3 x 12 – first set of 12 should be 50% of heaviest set from 12/4, increase up to 75% for 2nd set, 3rd set, increase accordingly.
In 20 minutes, complete as much as possible:
10-20-30-40-50 Wall Ball (20/14)
Do your best to maintain a steady pace on rower, paying close attention to bracing and breathing. As the wall balls increase, so will your heart rate so it is important to maintain braced breathing here as well. Work to get good sized chunks done, short rests.