Friday

Strength

A. Front Squat 
In 15 Mins, find today's heavy 3RM 

F: 10x Goblet Squat [DB or KB] - Build @30X1

Conditioning

B. 'Quarter Gone Bad'
5 Rounds For Total Reps
-:15 - Thrusters (135/95 lb)
Rest :45
-:15 - Weighted Strict Pull-Up 
Rest :45
:15 - Burpees
Rest :45

F: 2DB Thruster + Ring Row
P: 95/65# + Strict Pull Up [or heavier]
S: As Rx - 135/95#