Just get it done.

Mobility: "Limber 11" 

(click to watch, he gives valuable instruction)

Warm-Up: 6 Rounds for time(s) of,

(1 min rest between rounds)

500m Row
50 Double Unders

-CONSISTENCY on the rows, they should all be within +/- 2-3 seconds of each other

Strength: Front Squat 3 x 5 (Wendler week 1)

(rest 3-5 minutes between WORK sets)

Set 1: 65% x 5

Set 2: 75% x 5

Set 3: 85% x 5+

-Warm up in sets of 5 until 1st working set, you should reach your 1st working set after 3-4 sets

-Percentages based off of 90% of your 1RM (ex. if your max front squat is 225#, your percentages will be based off of 90% of 225# (205#).

-When you see 5+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

MetCon: 24-21-18-15-12-9-6-3

Front Rack Lunge (95/65)
Push Press (95/65)