Strength
On Every 3rd Minute For 6 Sets Perform:
1 Pause Front Squat (10s) + 4 Front Squats
MetCon
5 Sets of:
500m Row
-2 Minutes Rest-
*Score = Slowest Time*

Strength
On Every 3rd Minute For 6 Sets Perform:
1 Pause Front Squat (10s) + 4 Front Squats
MetCon
5 Sets of:
500m Row
-2 Minutes Rest-
*Score = Slowest Time*