STRENGTH:

5 x 3 Pause Back Squats, Climbing
* Pause on rep 1 for :03, no pause on reps 2 - 3. Set 1 starts at 60% 1RM

CONDITIONING:

EMOM x 16
1st Minute: 14/10 Calorie Bike
2nd Minute: 10 Chest to Bar Pull-Ups
3rd Minute: 16 Wallball Shots
4th Minute: 16 Straight Leg Sit-Ups