A.

-Front Squat-

Set1: 5 reps@ 65%

Set2: 4 reps@ 75%

Set3: 3 reps@80%

Set4: 2 reps @85%

Set5: 1 rep @90%

Set6: 3 reps @85%

Set7: buscar 5rm

B.

-For Time-

Run Big lap

20 x C2B-Pu

20 x F. Sqts

20 x Ring Dips 

Run 500 mts 

10 x C2B-Pu

10 x F. Sqts

10 x Ring Dips

Run 150 mts

5 x C2B-Pu

5 x F.Sqts

5 x Ring Dips