Strength

Front Squat
Set #1 – 3 Reps @ 80% of 1RM

Set #2 – 1 Rep @ 87%
Set #3 – 3 Reps @ 80%
Set #4 – 1 Rep @ 89%
Set #5 – 3 Reps @ 80%
Set #6 – 1 Rep @ 91%

Conditioning

“Tripled Up”

Ascending Ladder for 12:00
3 Thrusters (95/65)
3 Toes to Bar
3 Calorie Row
6…
9…
12…
*Continue adding (3) repetitions per round.