Squat + AMRAP

Front Squat With Pause: 10 x 45lbs, 8 x 95lbs, 6 x 115lbs, 4 x 135lbs, 2 x 185lbs 1 x 225lbs, 1 x 245lbs 1 x 275lbs, 1 x 295lbs, 1 x 305lbs, 1 x 315lbs (with wraps)Barbell Thruster: 10 x 45lbs, 8 x 95lbs, 6 x 115lbs, 4 x 135lbs, 2 x 155lbs, 1 x 185lbs, 1 x 185lbs

8-Minute AMRAP

DB Row x 20 @ 45lbs

Dumbbell Pullover x 15 @ 40lbs

ISO Pulldowns x 20 @ 45lbs

8.5 rounds

8-Minute AMRAP

Body weight dips x 25

Cable Biceps Curl x 25

Cable Pressdown x 25

10.5 rounds: body weight, Curls 70lbs, Pushdowns 70lbs

+ Glute-Ham Raise x 30

+ Crunch x 100

+ Walking Lunge x 400 metres

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