Strength
3x5 Front Squats
-Build in load as mechanics allow
-Lift every 2min

Conditioning
30-20-10
Thruster (65/95)(35/45)
Ring Dips/Box Dips/Tricep Push ups

PureFit WOD

Strength
3x5 Cyclist Squats
-Build in load as mechanics allow

Conditioning
30-20-10
DB Thrusters
Box Dips
-15 calories after each set