Every 2-minutes for 12-minutes (5 sets):
Pause Front Squat @ 24X1 + Front Squat

Perform a controlled two-second descent, then hold at the bottom for four seconds before quickly driving up to the top, then breathe, brace and perform a front squat with no tempo restrictions. Build over the course of the five sets to your heaviest set possible within the tempo guidelines.


Complete as many rounds and reps as possible in 12 minutes of
24/20 Calories of Rower
16 Burpee Box Jump Overs (24″/20″)
8 Strict Handstand Push-Ups*

*If proficient, you may perform these at a STRICT deficit (2-4").

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