Strength

EMOM 9
1 Pause Tempo Front Squat
:05 Down, :02 at bottom, up aggressively
Set 1-3@ 60%, Set 4-6@ 64%, Set 7-9@ 68%

Conditioning

“Singled Out” 3 Rounds
1:00 Wall Balls (20/14)
1:00 Alt DB Snatch (50/35)
1:00 Box Jumps (24/20)
1:00 Alt Single Arm DB C&J (50/35)
1:00 Cal Row
1:00 Rest