WARM-UP:
3 x
:30 Machine
:30 Squat Hold
:15 Hang From Pull-up Bar
3 x
10 Cossack Squats
5/5 Single Arm Ring Row
STRENGTH:
5 x
1 Pause Front Squat + 2 Front Squats
*start at ~65% of Front Squat and Build
CONDITIONING:
3 x (For total time)
20/15 Calorie Machine
20 Wallballs
10 C2B Pull-ups
10 Front Squats (from floor) @ 165/10
Rest 1:00
*17 Minute Cap