A1 5 Sets Front Squat (rest 30 seconds)....

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Strength

A1 5  Sets Front Squat (rest 30 seconds)

F: 6-8 Reps 31x1 Tempo

P/S: 3-4 Reps 21x1 Tempo (build to medium heavy weight)

A2  5 sets 8-10 DB/KB Bench Press (build over sets) (rest 30 seconds

Conditioning

15 min AMRAP

50 Double Unders

20 Wall Balls 20/14

10 Burpees

*rest 60 sec

F: 100 Single Unders/14 Wall Balls/ 7 Burpees

P: As Written

S: Unbroken

Finisher

3 x 5 YTLW

3 x 5 KB Windmill