Strength
Front Squat 3 x 3
Set 1 - 3 @ 70% of 90% of your 1 RM
Set 2 - 3 @ 80% of 90% of your 1 RM
Set 3 - 3+ 90% of 90% of your 1 RM
Accessory
Reverse Hyper 3 x 10
Glute Ham raise 3 x 10
Calisthenics
5 rounds
10 Scap Ring Row
10 GHD Sit up
10 Lateral Lunge
Conditioning
15:00 AMRAP
250m Row
50m Farmer Carry
1 Rope Climb