Strength:

every 1.30 for 7 rounds 2 reps paused front squat

(one second pause at the bottom)

(start from %80 and work up to %85 of your 1RM front squat)

WOD:

AMRAP 5 min.

8 push press (40/25)

10 burpee

rest 90 seconds

AMRAP 5 min.

6 push press (50/30)

8 steps dumbbell front rack lunge (45/35)

rest 90 seconds

AMRAP 5 min.

4 push press (60/35)

6 dumbbell box step-up overs (45/35)