Part A

Front Squat
First set 5 @ 65%
Second set 5 @ 75%
Third set 5+ @ 85%

Part B

4 Intervals
12 Dumbell Thrusters 2 x 22/15kg
15 Box Jumps 24/20″
15/12 Cal Row

Rest 3min Between rounds
Record your slowest round

Extra’s

50 Box step ups 24/20″
Do with a KB in each hand 24/16kg