Strength
Front Squat 4, 4, 4, 4 take 15 minutes to build to your heaviest set of 4
Conditioning
AMRAP in 16 minutes
1 plate push
15 MB sit-up throws 20#/14# (facing wall-throw MB at the top of the sit up)
100 feet versa climber*
*if all 3 versa climbers are being used you may substitute a 200 m row
Score: fs heaviest 4rm and number rds + reps