Front Squat
10 Rep Max (warm up with sets of 5)

"Bergeron Beep Test"
On the Minute For Max Rounds:
7 Thrusters (75/55)
7 Burpees
7 Pull-Ups

*Thruster weight should allow all sets to be unbroken
*Pull-Ups variation should be something you could complete 15+ fresh
*If you complete 15 rounds, add 1 rep until failure

PUREFIT

Strength: 5 sets of 5 Front Squat, building in weight

7 Rounds
7 DB Thrusters
7 Burpees/Slamball
7 Pullups/Ringrows