part 1:
A1. Front Squat Burgener Volume Program
Front Squat
Set1: 5 @ 60%(180lb)
Set2: 5 @ 65%(195lb)
Set3: 5 @ 70%(210lb)
A2. Chin Ups; 25 x 5; rest 4 min
B. 100 GHD sit ups

rest 6+ hours

part 2:
5 sets:
Row 250 m @ 90%
12 burpees
35 double unders
rest 90 sec each round

2:05, 2:05, 2:20, 2:32, 2:25

(rest 10 min)

5 sets:
35 double unders
12 burpees
Row 250 m @ 90%
rest 90 sec each round

2:10, 2:15, 2:23, 2:33, 2:37