Strength
Front squat wave 
1×1 @80%1×3 @70-80%1×2 @80-90%1×1 @90-95%1×3 @80-90%1×2 @85-95%1×3 @70%
Conditioning

15 Min AMRAP:
20 front rack lunge 42.5/303 rope climb 15/12 cal Row/Ski 

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