STRENGTH:
Front Squat
Build to today’s 2-RM Pause Front Squat

Followed by…

Two sets of:
Front Squat
4 reps @ 90% of today’s 2-RM Pause Squat
(no pause or tempo prescription on these)
Rest 2 minutes

METCON:
For time:
30/20 Calories of Assault Bike
8 Ground to Overhead (135/95 lbs)
20/15 Calories of Assault Bike
6 Ground to Overhead (155/115 lbs)
15/10 Calories of Assault Bike
4 Ground to Overhead (185/135 lbs)
10/5 Calories of Assault Bike
2 Ground to Overhead (205/145 lbs)