Strength:

every 1.30 for 7 rounds 1 rep paused front squat

(one second pause at the bottom)

(start from %85 and work up to %90+ of your 1RM)

WOD: EMOM 20 min.

min 1: max. rep wall ball (9/6)

min 2: max. rep sit-up

min 3: max. rep deficit push-up

min 4: max. calorie row

min 5: rest!