Front Squat 5 Reps Every 2:30....

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Strength

Front Squat 5 Reps Every 2:30 for 10 Min (5 sets)

F 8 Reps @22x1 tempo (build over sets)

P/S 5 Reps @20x1 tempo (build over sets)

Conditioning

Every 90 Sec for 9 min (6 sets)

F: 5-10 Ring Rows

P: 5-10 Kipping Pull-ups

S: 5-10 CTB or 3-5 Muscle Ups

10 min Alternating EMOM

Even 8-10 Thrusters

ODD Double Unders

F: 45/35 2x1 Singles

P: 95/65 40 Doubles

S: 115/75 50 Doubles

Finisher

3x

10-12 Top Down Hammer Curls

10-12 Alternating Tricep Kick Backs