Strength:

Four sets of:

1a. Front Squat x 3-5 reps
 (75-85% of 1RM or 55-65% of 1 RM from Back Squat last week)

Rest 10 seconds

1b.  Tall Box Jumps x 1.1.1.1.1 make landing silent. 
(rest 5-7 seconds between singles)

Rest 3 minutes before next set

 

Conditioning:

For Time:

Row 1000 Meters

Immediately followed by:

3 rounds of:

20 – Wall Balls (20/14)

30 – Sit-Ups