Strength

Front Squat - 3 x 5

Set 1 - 5 @ 65% of 90% of your max

Set 2 - 5 @ 75% of 90% of your max

Set 3 - 5+ at 85% of 90% of your max

Accessory

Split Squat 3 x 10 w. Hip Circle

Reverse Hyper 3 x 10

Calisthenics

5 rounds

5 Pull up

5 TTB

10 Ring Row

10 V-Up

Conditioning

12:00 AMRAP

20 Step up

15 Wall Ball

10 KB Swing