Strength
For time:
- 30 Front Squats (Rx: 155#/115#, L2: 135#/95#, L3: 115#/75#)
- 400m run

Conditioning
5 rounds for time of:
- 7 Muscle-ups (L2: 7 Pull-ups + 7 Box Dips, L3: 7 Banded Pull-ups + 7 Box Dips)
- 400m Run