A. Front squat:

Work up to a heavy set of 1 rep in 15 min.
After that drop down to 90% and perform 3x1.

TC 20 min.

 

B. 10 min. kipping practice

 

C. 3 sets of:

20 T2B

20 Wall ball shots 20/14 lbs

400m run

Rest 60s

 

*** Go hard on each set.***