1) Front Squat:
Work up to a 1 rep max.
Set 1: 50% of potential max
Set 2: 75%
Set 3: 85%
Set 4: 95 – 100%
Set 5: New 1RM
Set (if necessary): New 1RM

2) Complete 25 hand stand push ups
or 50 regular push ups for time. 5
min time cap
**one ab mat with no plates is
allowed
**if you are able to do 1 hspu, do it
hspus
**if you can do 1 perfect push up
but not hspu, do push ups

3) Row 500m for time.