1. Warm-up Floss Shoulders Then 3 Steady Rounds: 10 Dumbbell Push Press 10 Dumbbell Box Step Ups 10 Calories on Bike
2. Strength Find a 1RM Strict Press
3. Oly Find a 1RM Front Squat
4. 5 Rounds:
7 Front Squats 225/155lbs
1 Gasser (Sprint 100m out and back)
5 D-Ball over Shoulder 150/100lbs
Rest :90
Score is fastest and slowest time
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