std warmup
5 rounds
{
5 KBS (36#)
5 air squats
}
MAIN
A. Front Squat
5x45, 5x95 warm
1x3 @ 70% - 145
1x3 @ 80% - 165
3x2 @ 90-95% - 185
B. OH Press
1x3 @ 70% - 85
1x3 @ 80% - 95
3x2 @ 90-95% - 115 first set, then 105 sets 2,3
C. 400m run for time x 3
1:18
1:22
1:27 (after crashing into a guy coming the other way)
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