Thursday - The mix

Group warm up
Line drills
7 mins of conversational speed Jogging (not for max distance)

Strength (15 min)
Front squats
5x3
Start @70% of max and try to increase weight with each set

Metcon (All for time - in the order written)
"Randy"
75 power snatches for time (75/55, 65/45, 55/35)

1 min rest

Then
5 rounds of Cindy
5 pullups
10 pushups
15 squats

Cool down
7 mins of conversational speed jogging