6.16

Front Squat @ 50-55% x 10 reps
400m run @ 3-5 sec. faster then 1 mile TT pace
rest 2 minutes
x3 rounds

Rest 5 minutes

Deadlift @ 50-55% x 10 reps
35/25 calories on the bike @ 90% effort
rest 2 minutes
x3 rounds

rest 5 minutes

8 minute amrap
100m sled run
while partner holds double KB front rack 55/35
-or-
If not enough sleds:
200m run while partner holds KB

Cool Down
pigeon pose x 30 sec. hold x 3
wall stretch x 30sec. per side x 3