A. BB Front rack split squats (heavy):

Set 1: 1/1 BB Front rack split squat every 30 seconds for 2:00 (5 total reps) – DO NOT re-rack the barbell until all 5 reps are completed.

*Rest 3:00 exactly.

Set 2: 1 BB Front rack split squat every 30 seconds for 1:30 (4 total reps) – DO NOT re-rack the barbell until all 4 reps are completed.

*Rest 2:00 exactly.

Set 3: 1 BB Front rack split squat every 30 seconds for for 1:00 @ (3 total reps) – DO NOT re-rack the barbell until all 3 reps are completed.

B. 15:00min in Teams of 3:

Row for calories

Switch team mates every minute (5 ME sets of 1:00min each). Focus on fast transitions and a steady pace.

16.30 Weightlifting 

A. Back squats

A.1 Establish your 5RM of the day.
A. 2 Drop down to 90% and do 8 additional sets of five reps.

B. Power clean + hang clean
B.1 Establish a daily max in the complex.
B.2 Drop down to 70% and do 50 front squats. You have to do a power clean and a hang clean to get the bar racked so you can begin a set of front squats. Neither the power clean nor the hang clean count as reps in front squats. Every time you break up a set there is a penalty of ten burpees over the bar.