Warm up
2 minute bike
100 neter db/ kb front rack carry-Light
30 second squat hold
100 meter front rack carry-Heavy
Strength
Front squat-Build a heavy 2
Strict pull ups-1 minute max reps
Conditioning
ABAC
A-3 Rounds For Time (5 minute cap)
10 burpees
10 burpees
B-Every 90 seconds for 3 rounds
1 front squat
Pull ups-70% of your 1 minue max
C-Mixed tabata
Cal bike
Barbell row 95/65
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