Pause Front Squat 3×3 at 50% 1RM
Every 5 mins for 20 mins do:
15 Thrusters, 95/65 lbs
Run, 400 m
15 Pull-ups
Target Time Each Interval – 3:00-4:00 minutes
TIme Cap Before Scaling- 4:30
MODIFICATIONS
THRUSTERS
-Reduce Reps
-Reduce Load
-Double Dumbbell Thrusters
400 METER RUN
-Reduce Distance
-500m Row
-400m Ski
-1000m Bike
PULL-UPS
Decrease Reps
Banded Pull-ups
Ring Rows
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