Strength

Front squat 3-3-3-3-3
1 sec pause in bottom

Conditioning

For time CAP 15:
6 bar muscle ups
9 c2b
12 pull ups
21 thrusters 40/30k
6 bar muscle ups
9 c2b
12 pull ups
15 thrusters 40/30k
6 bar muscle ups
9 c2b
12 pull ups
9 thrusters 40/30k