Warm Up: 400 meter Run

20 Standing SPT

10 Squat Thoracic Rotations each side

10 Squat Press Out @light weight

10 Tempo Front Squats @empty bar (3 seconds on the way down & at the bottom)

Strength: Front Squat 1-10-1-15-1-20.

*Singles should be ~ 85% > 90% > 90%+
10 reps~50%
15 reps~55%
20 reps~60-65%

All percentages taken from your 1RM Front Squat. Rest exactly 2 minutes between all sets!

WOD: For Time:

800 meter run

400 meter Farmer Carry AHAP (try to use your 90 meters 1RM)

60 TTB

Time Cap: 16 minutes.