Strength

7 Rounds of 1 5 Position Pause F Squat
(:02 Pause@ 1/4, Parallel, Bottom, Parallel, 1/4)
Set 1@ 50%
Set 2@ 55%
Set 3@ 60%
Set 4@ 65%
Set 5-7@ 65-70%

Conditioning

“Four Wheel Drive” 5 Rounds AMRAP 4
21/15 Cal Bike
15 Burpee Box Jumps (24/20)
Max reps 10m Shuttle Sprints in time remaining
Rest 4:00