Strength

On the 0:00 – EMOM 7
2 Box Front Squats
Set 1&2@ 50%, Sets 3&4@ 55%, Sets 5-7@ 60%
At the 9:00 – 5 sets on the 2:00s
1 rep 1 1/4 F Squat+ 1 F Squat
Set 1@ 50%, Set 2@ 55%, Sets 3-5@ 60%

Conditioning

“Man on Fire” for Time
5 Rounds of Nate
100 DU
4 Rounds of Nate
100 DU
3 Rounds of Nate
100 DU
2 Rounds of Nate
100 DU
Nate= 2 Ring MU+ 4 HSPU+ 8 KB Swings (32/24 kg)