Strength:

Breathing Front Squats 5×3
*target 60% of 1RM. Hold 5 seconds at bottom of each rep

Conditioning:

7 minute AMRAP
20/15 Cal AAB
50ft Farmers Carry 55/35
20/15 Cal Ski Erg
50ft Farmers Carry 55/35

Core:

4×20 Penguin Touches