Strength:

every 1.30 for 5 rounds 1 front squat

(start from %85 and work up to %95 of your 1RM front squat)

WOD: EMOM 25 min.

min 1: max. rep dumbbell push press (45/35)

min 2: max. cal. row

min 3: max. rep. kettlebell sumo deadlift high pull (55/35)

min 4: max. rep. jumping lunge

min 5: rest!