A. Front Squat

5 @ 70%

5 @ 75%

3 @ 80%

3 @ 85%

B. 12-9-6 reps of:

Front Squat (165/115)*

L- Pullups

*from the floor

Endurance

10 Short Hill Sprints

Rest 1 min

Then:

Rest 3 minutes

1 mile run