Front Squat: 4 x 4 @ 70% Kipping pullup practice: 4 sets; if you have these down.. (4 x 10 w/ best form possible!) HSPU's (or) HS Hold: 4 sets; max 10 reps/set or :30 sec HS holds GHD Sit-ups: 4 x 15-20 reps * only go down to parallel to floor please * Metcon: 4 rounds for time 5 clusters (135/85) 10 kb swings (53/35) :30 second front rack hold 200m run 12 minute cap!