Strength

Front Squat – 6 Sets, rest as needed, no longer than 2:00
Set 1- 3 reps @80%
Set 2- 1 rep @ 83%
Set 3- 3 reps @ 80%
Set 4- 1 rep @ 86%
Set 5- 3 reps @ 80%
Set 6- 1 rep @ 89%

Conditioning

“Open Concept”
AMRAP 5
70/50 Cal Row
Max Wall Balls (20/14) in time remaining

Rest 5:00

AMRAP 5
50 Wall Balls (20/14)
Max Cal Row in time remaining