Strength-

Front Squat 

5×3 

@60-70% 1RM Front Squat

Metcon 

AMRAP 25 Minutes

1 Mile (1600m) Run

-in remainder of time-Max Rounds of Cindy*

If you have a vest (20/14), use it.

Each round of Cindy is:

5 Pull Ups

10 Push Ups

15 Air Squats