CONDITIONING:
Run 400 meters or Row 500 meters
STRENGTH:
Front Squat 55%x5, 65%x5, 75%x5+
Work up to 75% of your 1RM and perform one set max reps @ 75%
WORK CAPACITY:
AMRAP in 6 minutes of:
500 meter Row
30 Front Squats (165/110)
Max distance row in time remaining
