Front Squats (20) 6 Sets of 3 reps Every rep 3 sec down & 3pause at the bottom. Stand Fast! Start at 50% 1RM. Goal finish 5-10lb heavier...

4rds For Time: 10 Toes to Bar 250m Row (12cal Bike) 10 Alt Front Rack Lunges (115/80) 3rds NFT 10 Strict Chest to Bar Pull-Ups 14 Bicep...

Every 2min for 6 sets: Squat Clean + Hang Power Clean + Front Squat + 2 Push Jerk Adding 12min AMRAP 1-2-3-4-5-6-7-8…. Power Cleans...

4min On/4min Rest 1. 15/12cal Row 20 Sit Ups 2. 12/10cal Bike 15 Goblet Squats (53/35) 3. 12/10cal Row 20 Sit Ups 4. 10/7cal Bike 15...

4rds NFT 10 Front Rack Barbell Step Ups 8 each side DB Strict Press 7rds For Time: 7 Burpees 7 Chest to Bar Pull-Ups