Strength
On the 2 minutes x 12
Front Squat
Rounds 1–3: 3 @ 80%
Rounds 4–6: 1 @ 85%

Conditioning
AMRAP 15:
4 Bar Muscle-Ups
8 Front Squats (155/105)
12 Burpee Box Jump Overs (24/20)

Extra Work
Conditioning
On the Minute x 9
7/5 Calorie Assault Bike
2 Squat Snatches (75%)

*Programming modified from Ben Bergeron’s CompTrain