http://opexfit.com/september-22-2014/

A. Front squat build to a max

B1. BB front rack walk lunge 20 steps; rest 20sec build per set
B2. 15 T2B; rest 3mins x 3

10mins 85% effort
Run 200m
8 burpee box jump overs 20/24″

rest 3mins

10min 85% effort
10 KBS 2/1.5pd
10 Goblet squat 2/1.5pd
30 DU unbroken

Notes:
– Compare and enter Front Squat here: https://www.wodconnect.com/workouts/front-squat-1rm
- record absolute max on FS along with BS max
– sustainable pace for the 10min pieces