A1. Front Squat 75% @ 3210; 3-4 reps x 4 sets / 90 sec. rest
.
A2. Partner GHD Raises 10 x 4 / 2:00 rest
. GHD raises will be off abmat.
Then…
500m Row for time
.
Rest 2:00.
Metcon
…
30 Push press (75/115),
30 Pull ups,

30 Burpee’s.

Rest 2:00.

500m Row for time.
*Record time for rows + met con.