Warm-up

Strength: Front Squat x 6,4,2,2

Conditioning:

15 Thruster 95/65

15 Toes to Bar

300m Run

12 Thruster

12 Toes to bar

200m Run

9 Thruster

9 Toes to Bar

100m Run

Finish:

3 sets

5 Tempo Push-up @1111 immediately followed by 15 Standing Dumbbell Tricep Extension

Rest 30sec

5 Chin-up immediately followed by 15 Barbell Bicep Curls

Rest 30sec