LIFT:

FRONT SQUAT
5 X 5

METCON:

1 MINUTE INTERVALS WITH 15 SECONDS REST BETWEEN EXERCISES :

SKI ERG (MAX CALORIES)
SUMO DEADLIFT HIGH PULL 75/45
BOX JUMP 24/20″ (WHATEVER HEIGHT YOU CAN MOVE CONTINUOUSLY)
KNEES TO ELBOWS
THRUSTER @75/45
REVERSE HYPER
2 MINUTES REST
THREE ROUNDS