Warm-up
5 minutes for quality:
- 100m Run
- 10 Bulgarian Split Squats (each side)
- 10 Strict Burpees
- 0:30 Hollow Hold

Strength
Front Squat:
- Every 2:00 x 4 sets
- 1x5 @ 60%
- 1x5 @ 65%
- 2x5 @ 70%

Conditioning
5 Rounds for time:
- 2 Rope Climbs
- 15 Russian Kettlebell Swings (55/35)
- 15 Sit-ups
- 200m Run