3 front squat & 3 box jump
Perform 8 rounds, run 400 meters, then perform 8 additional rounds starting at the top of the next minute following your run. Start with a weight approximately 65% of your 1 rep max. You may increase weight between rounds if desired.
Warmup: 300 meter row, 10 lunge R&L, 5 inchworm into 2 piked pushups, 5 front squats(increase weight each round) for 3 rounds then one 600 meter run
Cool Down: 600 meter Loaded carry, choice on whiteboard.
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