Strength:

4 Rounds:

4 Paused Front Squats (3 seconds in the hole)

6e Renegade Rows (no Push-Up)

8e Side Plank Powell Raises

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Conditioning:

Every Minute on the Minute x 21:

1) 12/9 Calorie Row

2) 6 Dumbbell Thrusters (hold for a 3 count overhead)

3) 6 Strict Toes-to-Bars/Hanging Knee Raises

Do the entire workout at about 70% and aim to be consistent throughout. The Thrusters should be medium-heavy. For the Toes-to-Bars, work to minimize any swing on the way down.