12 minutes build to Heavy Pause Front Squat (3 Mississippi count)

8 min E2MOM

3 Front Squats 84%

Hypertrophy MetCon

Every 2:30 for 4 rounds

8 Thrusters 185/125

8 Strict Pullups

Scale thruster weight to 65% 1RM

Sub pull-up negatives, banded pull-ups, or banded Pull Downs

Accessory Gains (To be done independently outside of class)

4 rounds

8 Bulgarian split squats per leg

30 second front rack Kettlebll Carry

AHAFA (as heavy as form allows) on both movements