Quick little warm up-
40 bike or rower cals
25 empty bar front squats

Strength
Front Squat Friday
Heavy sets of 3
2 sets of warm up
2 more sets of moderate weight
then load up that bar and
3,3,3,3,3. keep increasing wieght

Wod 25 minutes
Buy in 60/50 Bike cals- Go fast! There will be people waiting
Then remaing time Amrap
10 Kettlebell swings 70/55
10 slam balls
8 ring dips
Run 200