A. 3 Sets of:

A1. Advanced: Frontsquats(without rack) x10 @55-65% / Intermediate: Frontsquats(with rack) x10 @55-65%/ Beginner: Goblet Squats x10, Rest 30-60sec.

A2. Alternating Renegade Rows x20(10L/10R), Rest 30-60sec.

B. Death by:

KBS 24/16kg + Shuttle Sprint(10m/10m)

Note: Each minute the number of KBS increases by one, shuttle sprint distance remains the same throughout the workout. Start WOD with 8 KBS. 

Weightlifting:

A. Overhead squat setup + overhead squat.

Establish a daily max in overhead squat setup followed by three overhead squats.

B. Drop down to 90% and do ten OHS setups but not the actual overhead squat.

C. Snatch pulls + hang snatch pulls.

D.  Establish a daily max in doubles (two from the ground and then two from hang).