STRENGTH:
——RX——
5 x 3 Pause Front Squat Building
——FITNESS——
5 x 3 Pause Back Squat Building
——NOTE——
-Pause for 2 seconds in the bottom of each rep
-Dont build to failure.

CONDITIONING:
——RX——
AMRAP 32 of:
5 Pull-ups
10 Push-ups
15 Air Squats
*Every 4:00 perform a 400m Run
——FITNESS——
AMRAP 32 of:
5 Ring Rows
10 Knee Push-ups (or elevated hand push-ups)
15 Air Squats
*Every 4:00 perform a 400m Run (or 1k Bike)
——NOTE——
-You will pick up where you left off when you return from the run