STRENGTH
5 sets for load:
5 front squats

WOD
AMRAP 12:
50-m double-DB farmers carry (35/50 lb)(20/35 lb)
100-m run
10 Push Press (95/65)

PUREFIT

Strength: 5 sets of 5 DB squats, building

AMRAP 14:
50m Double DB farmers carry
100m run/row/ski
10 DB Press