Strength:

Front Squat for load: 3RM
*20 minutes to build to a heavy triple*

WOD:

8 Minute AMRAP
Max rep thrusters(115#/80#)
*every minute on the minute starting at 0:00, perform 8 pullups*

Mission Fit:

5 Rounds for time
25 Walking lunges
25 Sit-ups