Strength

On the 1:30 x 6:
1 Pausing Front Squat
1 Front Squat

Sets 1-3: 70-73-76% of 1RM Front Squat
Sets 4-6: Build to Heavy

Work

“Miracle-Gro”

5 Rounds:
200m Run / 250m Row
12/9 Calorie Bike
12 Strict Handstand Push-ups / DB Strict Presses / Push-ups

CompTrain

On the 3 Minutes x 3 Rounds:
7-5-3
Back Squat
Push Jerk
Thruster

Done @ 50% of 1RM Clean and Jerk