Part 1. (15 minutes)

Front Squat

(A) 5 3 1+ 75% 85% 95%
(I) 5 3 1+ 75% 85% 95%
(B) Find your 1 rep max

Part 2 (10 minutes)

As Many Reps as Possible in 10 minutes
Push-up

Every time you fail or pause too long on a push-up immediately
Run 200m

Part 3 (3:30 minutes)

Sit-ups for time

(A) 100 reps
(I) 75 reps
(B) 50 reps