Conditioning:

Run 400m or Row 500m

50-ft Dumbbell front rack walking lunges (50/35×2)

10 Chest-2-bar pull-ups

 

3 rounds for time

 

Strength:

Front Squat

Every 2-minutes, perform the following sets:

9@25% of your 1-rm

8@35%

7@45%

6@55%

5@65%

3@75%

Max reps @80%

 

For max reps and quality

 

 

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