Warm Up
3 x 400 Meter run. 90 seconds rest between

Strength
Front Squat Friday
Heavy 3’s 90 percent
3,3,3,3,3 Try to hit all working sets at 90 percent

Wod
21-15-9
Deadlifts 275/195
HSPU (sub dumbbell push press)

*5 bar muscle ups between rounds 21-bmu-15-bmu-9-bmu
Sub for bar muscle ups is 10 pull ups, or 12 ring rows