Strength
Front Squat- 5×3 at 80%
Conditioning
21-15-9
Squat Cleans (135/95)
HSPU
—Rest 5 minutes
EMOM 10
Odd- 20/15 cal row
Even- 15 Wall Balls (20/14)
Notes:
45# plates plus abmat for men, 25 plus abmat for women. You can also do push press. Scaling for cleans will be 50-60% of your max clean. If you need to do push presses you will use the same bar as your clean.
You may need to also scale the calorie row. Whatever calories you get in the first round, just try to get that every round. You need some time to get off the rower and get to the wall ball. Wall balls are RX to black line as usual.