Squat + AMRAP

Front Squat With Pause: 10 x 45lbs, 8 x 95lbs, 6 x 115lbs, 4 x 135lbs, 2 x 225lbs, 1 x 275lbs, 1 x 295lbs, 1 x 305lbsBarbell Thruster: 10 x 45lbs, 8 x 95lbs, 6 x 115lbs, 4 x 135lbs, 2 x 155lbs, 1 x 185lbs, 1 x 185lbs8-Minute AMRAP

Iso Lat Row x 20 @ 45lbs

Dumbbell Pullover x 15 @ 40lbs

T-Bar Row x 20 @ 50lbs

10 rounds

8-Minute AMRAP

Triceps Dip x 25

Biceps Curl x 25

Rope Pressdown x 25

11.5 rounds: body weight, Curls 50lbs, Pushdowns 50lbs

+ Glute-Ham Raise x 30

+ Crunch x 100

+ Walking Lunge x 400 metres

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