Strength: Front Squats
3 x 3.2.1
*One set = 3 reps, rest 30 seconds, 2 reps, rest 30 seconds, 1 rep. Go heavy.
Conditioning: 3 Rounds for Time
20 Wall Ball Shots
400m Run
10 Chest to Bar Pull-Ups*
*Advanced do 5 Muscle-Ups
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