A. Front Squat- build to a heavy single-if feeling it, rest a bit and go for a max no more then 2 sets.
3 Rounds for time of:
Row 500 m
Run 400 m
A1. 3 x 10 Strict GH Raises (start at parallel); rest 60 sec
A2. 3 x 20 UB GHD Sit-ups; rest 60 sec.