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Strength: Pause Front Squat - 4 x 2 Reps @ 75% - 1 Second Pause
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WOD: 2 Mins Max Effort w/ 1 Min Rest - Repeat 3 times at Max Effort
10 Front Squats - 65/45 L1, 95/65 L2, 135/95 L3
10 Calorie Row
5 Burpee over Rower
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Extra Credit: Super Set - 3 Sets of
10 Double Arm DB Strict Press
Max Strict Pull Ups
rest 2 Mins between efforts