Basic
Five sets of:
Front Squat x 6 reps @ 2011
(use more weight than you used last time.)
Rest 60 seconds
Double-Kettlebell Overhead Carry x 100 Meters
Rest 45 seconds

Complete as many rounds and reps as possible in 12 minutes of:
Row 250 Meters
20 Wall Ball Shots

Performance
Front Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 4 reps @ as heavy as possible
Rest 2 minutes between sets.

Complete as many rounds and reps as possible in 12 minutes of:
Run 200 Meters
12 Back Squats (135/95 lbs – taken from the floor)