Monday
Strength
Front Squat 3 x 5
This segment will be slightly shorter, only 15 minutes of squatting today. Start at around 80% of best front squat. If you know your best back squat but not front then utilize 80% of 85% of your back squat. Should be heavy but not maximal or to failure.
Conditioning
Team WOD
In teams of 3
800M run with 2 plates, can switch between teammates at any time
Then
100 Burpees
100 MB Cleans
Then
800M Run with 2 plates
Level 3- 45/35, 20/14
Level 2- 35/25, 20/14
Level 1- Any weight of plate that your team can carry without setting down, a MB that lets you keep moving.