5 Sets:
1 Tempo Pausing Front Squat
1 Front Squat

Tempo: 5s negative, 3 second pause in bottom. Regular stand.

Set #1 - 60% of 1RM Front Squat
Set #2 - 65%
Sets #3+4+5 - 70%

Replacing the row with a run, and upping our challenge on the thrusters and pull-ups, we're looking at a mid-range chipper that will put our faster times in the 7:00-9:00 range.

The opening 1K run is a place we want to lean into, but only the point where we can move directly into the thrusters without hesitation.

Thinking back to our recent running workouts, the pacing on the runs are always important, but the juice is often not worth the squeeze when there is a large amount of work inside the gym. If we push this 1K run, and come into the gym 15 seconds faster than a conservative pace, we likely are in a metabolic state that will catch up to us halfway through the thrusters. And as one can imagine, a single break more on the thrusters or pull-ups can easily negate any time gained on the run.

As we enter the run, let's visualize our 2 mile race pace. Not a 1 mile effort, and not as a slow as a 5K pace. But right in the middle. Aggressive, but one that we can hold directly to our bar.

On this bar, if there is a single goal for the workout, it's this transition. Although a small, tiny fraction of the workout, let's use this as our battle for the day. Our aim for the workout is to run directly to the bar, and begin. It is incredibly common here to pause, take a breather, and prepare ourselves for the thruster set. Instead, let's go the opposite direction today. Assess on the move. Pick the bar up and go for 10 reps. Along the way, re-assess how we are doing. We aren't looking for a straight set here, but we are looking for an immediate start.