Strength
Every 2:00, 6 Sets
3 Back Squat
1-3) Tempo – 50, 55, 60%
4-6) 65, 70, 75%
*1-3) Tempo: 3s down, 1s pause in squat

Conditioning
2 Rounds for Time:
500/400m Row
120 Double Unders (FX: 80 or Singles)
20 Single Kettlebell Front Rack Squat (24/16) (FX: 16/12) (RX+: 32/24)
*13:00 Cap