Strength
Every 2min for 5 rounds
4 front squat with a 3 sec pause at the bottom
Conditioning
2 min max cal bike
2 min amrap 5 thrusters + 5 lat burpees over the bar
2 min amrap 5 t2b + 5 hspu
2 min amrap. 10 sh2oh + 10 pull ups
2 min max burpee box jumps
2 min cal row/ 400 run