Conditioning First
5 Rounds:
200 Meter Run
20 KB swing (24/16 kg)
10 Handstand Push-ups
Time cap 20 mins
Front Squat
On the 1:30 x 6:
1 Pausing Front Squat (pause at bottom 3 secs)
1 Front Squat
Capacity Builder
On the 3 Minutes x 3 Rounds:
7-5-3
Front Squat
Push Jerk
Thruster