Warm-up

3 Sets For Quality:
8 Tempo Goblet Squats
1 Minute Plank Hold
10 Alternating Lateral Box Step-ups

Strength

6 x 1 Pausing 1 + 1/4 Front Squat + 1 Front Squat (2.25 reps per set)
Start at ~ 60% of 1RM and build up to 75%

Work

“Shuffle The Deck”

Every 3 Minutes x 3 Rounds:
10/7 Calorie Echo Bike
10 Chest-to-bar Pull-ups
10 Thruster @ 95/65

THEN

Every 3 Minutes x 3 Rounds:
10 Thrusters @ 95/65
10 Chest-to-bar Pull-ups
10 Calorie Echo Bike

Home Gym

Every 3 Minutes x 6 Rounds:
45s Any Machine/Run
5 Power Cleans
5 Thrusters