On a 8 Min Clock find a Solid Challenging 2 RM
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Strength: Front Squat 7 x 2 Reps
Increasing load each set find a "Strong Effort" 2 RM
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Strength
Single Arm Shoulder Press w/ KBs 7 x 2 Reps each arm
Increasing load each set find a "Strong Effort" 2 RM
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WOD: 6 Min AMRAP
100 Meter Sprint
8 Burpees on Plate P&A 45/25, H 25/15
60 Ft Overhead Weighted Lunge (same plate) 30 Ft out / 30 Ft back