Warm up-
Run a few 400 meter intervals
-Then 1 Mile time trial- push yourself-

Strength-
a 6 Minute Window:
Find your Misfit Squat Endurance Score
3 Sets of Max Rep Front Squats at 55% of 1RM
(Barbell comes from ground.)
Set 1 = 3 points per rep completed
Set 2 = 2 points per rep completed
Set 3 = 1 point per rep completed

Plan this carefully… You only get to pick that bar up three times in 6 minutes…..

Optional Wods after all of this.

3×500 row at max effort. 3 minute break between each.

Or

21-15-9

Thrusters

Burpees