A. Benchmark Workout
30 Minute Running Clock:
0-8:00
Find 3 Rep Max Front Squat from the rack

08:00-12:00
Rest

12:00-20:00
As Many Rounds as Possible in Eight Minutes:
12 Deadlifts (115/80)
9 Box Jumps or Step Up (24/20)
6 Burpees Over the Bar

20:00-24:00
Rest
1,000 meter Row for time