Part 1
In a 12:00 Window
5-7 Building Sets of 3 Reps
Front Squat
Building to 60% to 80% for final set of 3
* 3 Second Pause / Build in Weight
Part 2
3 Rounds
500m Row/1200m Bike
21 Kettlebell Swings
12 Thrusters/Goblet Squats
Time Cap: 18 Mins
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