Warm-up:

200m Run then 3rds of:

3 1 ¼ Front Squat

3 Strict Press

3 Tall Clean

10 Deadbug

Strength:

Front Squat

10 x 60% 10 x 65% 10 x 70%

Workout of the Day:

As many rounds and reps as possible in 3 minutes of:

3 Hang Squat Clean

6 Thruster

9 Toes to Bar

Rest 2min

Repeat for a total of 3 sets w/ decreasing weights.

Rx M 115/95/75 W 75/65/45

Rx+ M 135/115/75 W 95/75/55

Finish:

3 sets

5 Dragon Flag Negatives

80ft Heavy Kettlebell Suitcase Carry

10 Paloff Press each way