Take 20-25 minutes to establish a new 1RM front squat. Get aggressive out of the rack and tighten up those bellies! Keep elbows high and drive up out of the bottom fast. For conditioning, you have 10 minutes total to do a 500m row, then in the remaining time, as many rounds of double unders, kettle bell swings, and V-ups. Scale to 50 single unders, lighter KB’s, and/or 10 sit ups, respectively, if needed.

Strength

Take 20 Minutes to find a 1RM Front Squat

Conditioning

In 10 minutes:
500m row
then AMRAP in remaining time:
25 double unders
15 KB swings, 55/35#
10 V-ups