15 minute warm-up
A1) Front squat: 5 x 5, first couple sets is finding a good weight for this, last 2 should be very tough to get.
A2) weighted pull up: 5 x 5, if you cannot do weighted pull up, do max effort sets with of at least 5 reps (Use band if needed to get 5 reps)
Suicide outside (All of the white lines) one every 3 minutes for 5 sets (run on 0, 3, 6, 9, 12 minutes)
Record your worst time.