Strength
Front Squat
Part A:
On an 8 minute clock, build up to 80% of your 1RM.
Then, EMOM x 5:
2 reps at weight established above
Part B:
Drop down to 70% of above weight, and perform one set of max unbroken reps.
Conditioning
Every 3:00 minutes x 5 rounds:
30 double unders
12 alternating back rack reverse lunges (95/65#)
12/10 calorie row