A.  Front Squat 3 rep max then 1×3 at 90%

B.  For time

200 meter sandbag run

50 back extensions OR good mornings 45/33

50 pushups

50 double unders

50 calories rowed

50 goblet squats 53/35

200 meter sprint

C.  Barbell club meets at 4:30pm and 6:00pm. Each session lasts 90 minutes.