Warm Up- 50 Cal bike or 60 Cal row

Strength
Front Squats
5 sets of 5+, 70% plus of your one rep max- Last set is til failure

Wod. 14 Minute Amrap
10 Dumbbell snatch 50/35 (5 each arm)
10 bike Cals or 15 rower cals
10 box jumps (or step ups)