1)  Find 1 RM Front Squat:

Set 1: 50% projected 1RM

Set 2: 75%

Set 3: 85:

Set 4: 90 – 95%

Set 5: Attempt a 1RM

Set 6 (if necessary): 1RM
2) Complete 30 hand stand push ups for time.

or Complete 50 perfect push ups for time.

5 min time cap.

3) Row 500m for time.