A. H2T

B. STRENGTH
5×5 front squat
-5th set should be as heavy as you can go maintaining that chest-up/elbows-high rack position
-sets are performed every 3 minutes

C. AMRAP
1 min burpee
1 min rest
1 min wallball 20#/14#
1 min rest
1 min KB swing 53#/35#
1 min rest
1 min burpee
1 min rest
400m run
-score is total # of reps across all movements minus the number of seconds it takes to run the 400m

D. WARMDOWN
open hips
open calves/ankles