AM: Run 4 miles as fast as possible.
1) Work up to a heavy 1x pause front squat + 1x front squat and perform 3 sets at that weight.
2) Squat cleans: Warm up, then 70%x3, 80%x3, 85%x3.
*Immediately after completing the cleans, perform 3x muscle ups.
Work Capacity: Complete 10 rounds for time of:
150m ski erg
40m prowler push (3x45# plates)
*If you do not have a ski erg then perform a 200m row.
Core: 3 rounds - 10x good mornings (135#/95#), 15x WTD sit ups (45#/25#), 20x russian twist (25#).