Essentials:
A.  Take 12 min to build to 5 rm front squat.
B. one arm DB row- 8-10 reps each arm @ 3010 x 4; rest 15 sec b/t arms, rest 1 min b/t sets.
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3 rounds for time:
200 m run
15 DB thrusters (35/20 or scale as needed up or down)

Finisher: 3 sets of:
Turkish Get Up – 5 reps- AHAP.

Fitness/Performance:
A. 12 min to build to 1 rm front squat
B. take 10 min to build to 5 RM weighted pull-up or weighted negative.

Note: record with accuracy into your journals.
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3 rounds for time:
200m run
15 thrusters – F= 75/55 , P= 95/65.

Finisher: 3 sets of:
20 ghd sit-ups
Note: this can be done on their own along with cool down on rower and stretch afterwards.