Wednesday

Strength

A. Front Squat
Every 2:00 for 10:00 [5 Sets] Build
-5x Front Squat w/ :02 pause at the bottom

F: DB x10 Reps @22X0 tempo

Conditioning

B. 15 min AMRAP
-200m Run
-10x Overhead Squat
-Max Rep Unbroken Strict Pull Ups
Rest :30 sec after each round

F: Run 200m + 10x KB Front Squat + Max Unbroken Ring Row
P: Run 200m + 10x OHS 75/55+ Max unbroken Strict Pull Up
S: Run 200m + 10x OHS 95/65 + Max Unbroken Strict CtB Pull Up

*Score is total combined PULL UPS