Strength

EMOM 9 Single Rep Tempo Pause F Squats
:03 Down, :03 Pause at Bottom, :03 Up
Sets 1-3@ 64%, Sets 4-6@ 67%, Sets 7-9@ 71%

Conditioning

Stair Master for Time
30-20-10
Cal Row
Single DB Box Step Up (50/35)
Directly into 10-20-30
Alternating DB Snatch (50/35)
Wall Balls (20/14)