Pause Front Squats (2 sec at the bottom)
0:00 - 7 @ 30%
2:00 - 6 @ 40%
4:00 - 5 @ 50%
6:00 - 4 @ 60%
8:00 - 3 @ 70%
10:00 - 2 @ 80%
12:00 - 6x1 @ 85- 90% EOMOM
*use rest time to set up for WOD*

4rds
On The Minute:
Min 1 - 16 alt DB Curls with back to the wall ( 8 each arm)
Min 2 - Barbell Front Rack Walking Lunges (40/25)  (2 floor lengths)
Min 3 - 15 Deficit sit-ups or GHD
Min 4 - 12 / 8 Cal Bike (Sprint!)

15 min. Warm Up
Stretch and get moving