L1: a) Pause Front Squat~ 5×3 (moderate, 3 sec pause at bottom)

b) 12 Min AMRAP:

Push Ups x10
DB Chainsaw Row x5/ side (should feel tough)
200M Sandbag Run

L2: a) Front Squat~ 75% x3x5

b) “Christine”

3 Rounds for Time:
500M Row
BW DL x12
Box Jumps x21

L3: a) Front Squat~ 75% x3x5

b) Airdyne Sprints x6

:10 sec Sprint (max effort)
Rest 2min 30sec