Strength

TEMPO Pause Front Squat 41X1

Every 3 Minutes x 5 Sets

6 TEMPO Pause Front Squats 41X1

-rest the remaining time in the 4:00 block-

WOD

“Malcolm in the Midline”

Every 3:00 x 5 Sets

8 Toes To Bar

12 Double DB Thrusters 50/35

15/12 Calorie Assault Bike