Tempo Front Squat
On the Minute x 9:
1 Tempo Front Squat
Tempo:
3 Seconds Down
3 Seconds Bottom Pause
3 Seconds Stand

Notes: Held 225 across all sets

Conditioning
"Stair Master"
30-20-10:
Row Calories
KB Box Step-Ups (35) (18")
... Directly Into:
10-20-30:
Alternating KB Snatches (35)
Wallballs (15)

Midline
Accumulate Totals:
3:00 D-Ball Hold (100)
2:00 Hollow Hold
1:00 Ring Dip Support