Strength:  Front Squat: 6 Sets X 3 Reps @100% of your max clean

30/20 Calories on Assault Bike (SPRINT!!!)
10 Alternating Front Rack Lunges (115/75)
40 C2B Pull-Ups
10 Alternating Front Rack Lunges
50 HSPU
10 Alternating Front Rack Lunges