Strength
Front squat 
All at a tempo: 1×1 @80% 1×5@60% 1×4@65%1×3@70% 1×2@75%1×1@Heavy-ish by feel  1×1@65%slow controlledEach rep should take :06-:08 seconds (do not pause in the bottom)
Conditioning

12 Minute AMRAP

3 Thrusters 95/65lbs6 Chest to Bar Pull Ups 9/6 Calorie Bike

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