Strength

Front Squats

Every 2 Mins x 5 Rounds:
3 Tempo Front Squats @ 3310 (3s down, 3s hold in bottom, 1s up, 0s rest at top)

Work

“Acid Reflux”

5 Rounds For Time:
15 Chest-To-Bar Pull-ups
12/9 Calorie Echo bike
9 Thrusters @ 115/85

Home Gym

5 Rounds:
12 Power Cleans
9 Thrusters
1 Minute Any Machine