Warmup: 2 sets- 250m row, 60 sec alternating ipsilateral Deadbugs, 6 knee cradle lunge with elbow drop and twist, 5 supine scapula depressions+5 ring row, then- movement prep with Coach

WL: 12 min to est heavy single pausing front squat (3 sec hold @ bottom)

Conditioning: 5 Rounds, every 3:00
-300/250m row
-9 Thursters (95/65)

-2 min couch stretch
-2 min barbell quad smash