WORK CAPACITY:
In a 30:00 window
For Time
600 Meter Run/Row
40 Toes to Rings
20 Front Squats (135/95)
400 Meter Run/Row
30 Toes to Rings
15 Front Squats (135/95)
200 Meter Run/Row
20 Toes to Rings
10 Front Squats (135/95)
Then in remaining time
Establish a 3RM Front Squat
