Fitness
A. Front squat-
Build quickly to a tough triple

B. Strict pull-up-
Try for one!
+
Single set max ring rows-
Feet elevated on box

C. 10 minute AMRAP-
Assault bike calories

Performance
A. Front Squat-
Build quickly to 1RM

B. Weight strict pull-up-
Max single

C. 10 minute AMRAP-
30 Double unders
15 power snatches (75/55)