STRENGTH
Every 2:30, for 8 rounds, complete:
3 Front Squats (increasing)
10 Russian Twists (AHAP)

With Russian Twists, Left+Right= 1 rep.

CONDITIONING
AMRAP, in 15 minutes, of:
15 Wallballs (20/14)
10 Calorie Row/Ski/Bike
5 Squat Cleans (135/95)

If you can go above Rx weights then perform 3 squat cleans each round and go up 10-20/5-10 pounds each round. Don’t choose this option if you aren’t comfortable with squat cleans or if you aren’t able to be your own fast pit crew with weight changes.