SWOD

Front Squat (5×2)

Every 1:30 x 5 sets
2 Pause Front Squats @70% of 1RM

WOD

Metcon (Time)

21-18-15-12-9-6
Hang Power Cleans (115/80)
Calorie Assault Bike
(Women Calories: 16-14-12-10-8-6)

* Target time: 10-12 minutes
* Time cap: 16 minutes