Strength: Front squats On the 3:00 x 5 sets: Set 1:  10 reps @ 66% of 1RM front squat Set 2:  8 reps @ 71% of 1RM front squat Set 3:  6 reps @ 76% of 1RM front squat Set 4:  4 reps @ 83% of 1RM front squat Set 5:  2 reps @ 91%...

Gymnastics/conditioning work:  EMOM x 12:  Min 1:  Max strict TTB, Min 2:  100 meter sled drag (athlete choice on load), Min 3:  Rest Workout of the Day: "Wayside" 4 rounds: 1:00 max calorie bike or row 1:00 max KB swings 1:00 burpees 1:00 rest Fitness:  row, 55/35 Performance:  bike, 70/55, barbell facing burpees...