Strength
12 minutes build to Heavy Pause Front Squat (3 Mississippi count)
8 min E2MOM
3 Front Squats 84%
Hypertrophy MetCon
Every 2:30 for 4 rounds
8 Thrusters 185/125
8 Strict Pullups
Scale thruster weight to 65% 1RM
Sub pull-up negatives, banded pull-ups, or banded Pull Downs
Accessory Gains (To be done independently outside of class)
4 rounds
8 Bulgarian split squats per leg
30 second front rack Kettlebll Carry
AHAFA (as heavy as form allows) on both movements