Strength/Conditioning
Front Squat
Every :90s x 8 rounds - 6 Front Squats - moderate to heavy
Rest exactly 3:00
Every :90s x 6 rounds
Front Foot Elevated Split Squat x 6/6 (right/left) immediately into 6 heavy wall-balls
Rest exactly :90s after the 6th round
50 burpee to plate (45#)
50 hollow rocks