Your workout for today is:
Strength:
A) 15min to find a heavy single Front Squat

Assistance:
B) “I go, you go”  style
4 rounds of:
10/10 Front Rack Lunges at 50% of A)
10 Russian Kb Swings (32/24)
30 seconds rest

Conditioning:
C) Pull & Push AMRAP 12
In teams of 2 or 3
In relay style..one goes when the other one has finished one movement..so partner 2 starts with rope climbing as soon as partner 1 has finished etc


3 Rope Climbs (or 12 Chest to rope pulls)
12 Plates Push Ups (use full range of motion)


If a single is easy put 2 plates on top of each other