1) Front Squat
3 sets of 3 reps
@80%

2) Complete for Time:
500m Row
40 Kettlebell Swings (24/16kg)
30 Ring dips
20 ground to overhead (45/25plate)
10 Handstand Push Ups

Optional Core Work:

2 Rounds For Time:
25 x Sit-Ups
25 x Knee-Ups
25 x Mountain Climbers
25 x Leg Raises