Strength:

1a) 5×3 Front Squat, @ 80%

1b) 5×10 Weighted Step-ups (Right+Left=1)

20min Time limit

Conditioning:

4 Rounds

200m Run

1:00min Dead Hang from pull-up bar

10 Thrusters, 95#(65#)

15 Ball Slams

20min Time limit