Warm-up:
EMOM 12, alternating:
a) 100m Jog
b) 12 Walking Lunges, slow eccentric
Strength:
Farmer Carry 800m For Time
TIMECAP: 12:00
WOD:
3 Rounds For Time:
800m Run
20 Thrusters, 95#/65#
TIMECAP: 23:00
Extra Work:
Front Squat 4-4-4-4-4
Notes
Build over the first four sets. The fourth set should be tough but submaximal, leaving two good reps in the tank. The fifth set is 10% lighter than the fourth.