Strength
Every 3:00, 5 Sets
3 30X-Tempo Front Squat + 2 Front Squat
1-2) 65-70%
3-4) 70-75%
5) No Tempo, 75-80%
*30X-Tempo: 3s down

Superset Accessory (3+ out of 5)
:15-:30 Reverse Plank Bridge

Conditioning
AMRAP 8
2-4-6-8-10….
Power Clean (155/105) (FX: 115/80) (RX+: 185/125)
Ring Dips (FX: Hand Release Push-Ups)