Prep 
Lunge complex 10x

Strength 
Front squat 
Warm up
 5-5-3-3
Work
 20@ 60% 

Conditioning 
20 Min AMRAP
1 Mile run to buy in then;
20 Wall balls 10ft Target 14/20
10 V-snaps 
5 T2B

Recovery 
Spend 2 min per side in couch stretch