SWOD
Front Squat (5×2)
Every 1:30 x 5 sets2 Pause Front Squats @70% of 1RM
WOD
Metcon (Time)
21-18-15-12-9-6Hang Power Cleans (115/80)Calorie Assault Bike(Women Calories: 16-14-12-10-8-6)
* Target time: 10-12 minutes* Time cap: 16 minutes