Part 1. (15 minutes)

Front Squat 5-3-5+
Use the heaviest weight you can for each set.
Rest 2 mins between sets.
65% 75% 85% of your 1 rep max.

after the lift discuss with a coach on how much you should add to your 1 rep max.

Part 2. (10 minutes)

Complete as many rounds as possible in 10 mins of:
7 Toes Through Rings
7 Bumper Plate Burpees
7 Thrusters, 95/65 lbs

Part 3 (5 minutes)

Row 250m Time Trial

All out effort