Buy In: Turf work- 20 meters walking rdl's, high knees, low knees, bear crawls, walking spiderman lunge, handstand walks.
Front Squat 2x5@55,65% 1x Max reps@75%
In 9 minutes complete as many rounds as possible of:
3 Thrusters (75/135)
5 Toes to Bar
7 Burpee Box Jump overs (24/30)