Strength:

EMOM x 14:

2 Sumo DL

Focus on speed of the bar and acceleration of the floor. The load can be moderitly challenging being sure to keep up expolsivness.

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Conditioning:

For Time:

9 Burpees

9 Dumbbell Front Squats

9 Calorie Row

Rest 2:1

Repeat for a total of 3 rounds. Score times for all 3. Guns blazing on all 3.