Strength:

1RM Front Squat

Every 2min x 12min (6 sets)

Front Squat

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Then rest 2min before starting:

Every 3min x 6min (2 sets)

Front Squat x 1 rep @ 101-105%

WOD:

4rds for time

20 KBS (53/35)

100m run

20 T2B

100m run