Strength

Front Squats

On the 0: 1 Front Squat @ 84%
On the 1: 1 Front Squat @ 87%
On the 2: 1 Front Squat @ 90%

On the 3: 1 Front Squat @ 87%
On the 4: 1 Front Squat @ 90%
On the 5: 1 Front Squat @ 93%

On the 6: 1 Front Squat @ 90%
On the 7: 1 Front Squat @ 93%
On the 8: 1 Front Squat @ 96%

Following Final Set, Until the 15 Minute Mark:
Build to a Heavy Single for the Day

Work

“Crash Test”

For Time:
1,500 Meter Row
30 Deadlifts 245/165
45 Lateral Bar Burpees

CompTrain

Ascending Ladder for 7 Minutes:
3 Strict Handstand Push-ups
15 Abmat Sit-ups
6 Strict Handstand Push-ups
15 Abmat Sit-ups
9 Strict Handstand Push-ups
15 Abmat Sit-ups
12 Strict Handstand Push-ups
15 Abmat Sit-ups
....
Increase by (3) Reps Until Finish