Front Squat
6-5-4 at 72% adding 2.5kg each side each set

Accessory Work
Rope Climbs
Knees to Elbows
Sets for quality not volume

Start a round every 5 mins for 4 rounds of

5 x thrusters 60/40kg
10 x knees to elbows
50 x double unders
run 200m

Scale: weight, high knees, single skips