Strength
Every 3:00, 5 Sets
1 Pause Back Squat + 3 Back Squats
1-2) 70-75%
3-5) 75-80%

FX:
5 Back Squats
1-2) 65-70%
3-5) 70-75%

Conditioning
EMOM 8
1) 20/15 Calorie Bike (FX: 16/12) (RX+: 24/18)

2-3) 20 Medicine Ball Sit-Ups (20/14) (FX: Sit-Ups) (RX+: V-Ups) + AMRAP Bar Muscle-Ups (FX: Chest to Bar Pull-Ups)

4) Rest