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A. Front squat – work up to a heavy set of 5.

B. At 50% of part A weight, do 3×5 pause front squats (5 sec pause at the bottom). Make these as perfect as possible – rock bottom, elbows up, torso upright, knees out.

C. For time, four rounds of:

1 lap sled pull (facing sled)

1 lap sled pull (facing away from sled)

10 ring push-ups

10 strict toes-to-bar.