WOD

Pause front squats

Strength

Front squats 3-3-3-3-3 ascending
2 second pause in bottom

Conditioning

5 Rounds:
250/225 Meter Row
25-20-15-10-5 Kettlebell Swings 24 / 16

Into…5 Rounds:
200 Meter Run
15-12-9-6-3 Toes to Bar