Warm-up

Conditioning:

You must use the same weight for all 3 sets. You should have about 1min on the barbell. So, if the run is taking you more than 4min, reduce the distance.

Against a 5min Clock:

750m Run

Max Reps Front Squats

Rest 2min

Against a 5min Clock:

750m Run

Max Reps Push Press

Rest 2min

Against a 5min Clock:

750m Run

Max Reps Thrusters

Rx 95/65

Rx+ 135/95

Finish:

Every Minute on the Minute x 6min 1- Straight Leg Bottom Balance x 40sec
2- Straight Body Ceiling-Reaching Crunches x 30sec