Strength

Front Squat Singles EMOM 9
Min 1@ 84%
Min 2@ 87%
Min 3@ 90%
Min 4@ 87%
Min 5@ 90%
Min 6@ 93%
Min 7@ 90%
Min 8@ 93%
Min 9@ 96%
***use time up to 15:00 to build to heavy single

Conditioning

Crash Test for Time
1500m Row
30 DL (245/165)
45 Lateral Burpees over the Bar