Strength:

1RM Front Squat

Every 2min x 12min (6 sets)

Front Squat

5@55% 5@65% 3@75% 2@85% 1-2@90% 1@95%

Then rest 2min before starting:

Every 3min x 6min (2 sets)

Front Squat x 1 rep @ 101-105%

WOD:

4rds for time

20 KBS (53/35)

100m run

20 T2B

100m run