Strength

5 Sets, resting as needed between:
1 Pausing Front Squat*
1 Front Squat

*(3) Pauses:
- 1s at Parallel
- 1s at Bottom
- 1s at Parallel

Set #1 - 55% of estimated 1RM Front Squat
Set #2 - 60%
Sets #3+4+5 - 65%

Work

“Wrong Turn”

With a partner, 25 Minute AMRAP:
9 Front Squats @ 115/85
7 Burpee Box Jump Overs @ 24/20
5 Bar Muscle-Ups / Chest-to-bar Pull-ups
12/9 Cal Bike or 18/15 Cal Row

Partner 1 completes the full round, then changes. Rounds should be scaled to be completed unbroken.