Strength
Minutes 1-7: 2 Pausing Back Squats @ 65% of 1RM Front Squat
Minutes 7-10: Rest
Minute 10: 7 Front Squats @ 56% of 1RM Front Squat
Minute 13: 7 Front Squats @ 57% of 1RM Front Squat
Minute 16: 7 Front Squats @ 59% of 1RM Front Squat
Conditioning
Frantic
4 Rounds:
21/18 Calorie Row
18 Thrusters (65/45)
15 Pull-Ups
