Strength
Front Squat (5×5 @ SAME WT with pause on 1st rep)
After warm-up sets, every 2 minutes for 5 sets (all at same weight): Perform 5 reps with a 3-second pause at the bottom of 1st rep of each set
Conditioning
AMRAP 12 minutes:
1 Burpee
1 Wall Ball (20/14 to 10’/9′ target)
1 Toes to Bar
2 Burpees
2 Wall Balls
2 Toes to Bar
3 Burpees
3 Wall Balls
3 Toes to Bar
… etc., adding 1 rep each round
Record total REPS (chart in Wodify for reference)