Monday:
Tempo Pausing Front Squat (in class) 
5 Sets: (every 90s building)
1 Tempo Pausing Front Squat
1 Front Squat
Tempo: 5s negative, 3 second pause in bottom. Regular stand.
Conditioning (in class) 
“Jack Daniels” 14min cap
For Time:
1,000 Meter Run
50 Thrusters (65/45)
30 CTB Pull-Ups
* Thruster weight is light. Thrusters should be done in 3 sets or less. Mod banded C2B.
Body Armor
3 “Giant Sets”:
9 Romanian Deadlifts
15 Weighted Glute Bridges
27 GHD Sit-Ups
Rest 2:00 between sets.