Warm Up:
3 steady rounds of
-row 150 meters
-10 DB push press
-15 abmat sit ups
-20 second front rack hold at 85% of front squat max

Strength:
-Front squat
-5×5

Conditioning:
For Time:
21-15-9 of
-Toes-to-bar
-Shoulder-to-Overhead, 135/95 lbs