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