Front Squat
On the 2 minutes
3 Reps @ 80%
1 Rep @ 85%
3 Reps @ 80%
1 Rep @ 88%
3 Reps @ 80%
1 Rep @ 91%

Row Conditioning
On the Minute x 12 (3 Rounds)
Minute 1 – 21/16 Calorie Row
Minute 2 – 18/14 Calorie Row
Minute 3 – 15/12 Calorie Row
Minute 4 – Rest

Extra Work
Strength Capacity
5 Rounds:
Max Strict Press (2/3 Bodyweight)
Max Strict Pull-Ups
Rest 3:00 between rounds

* Programming modified from Ben Bergeron’s CompTrain