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Find your 3 rep max Front Squat in 5 sets.. then:
Five rounds for time of:
Run 400 meters -or- Row 500 meters
5 front Squats with @ 75% of your 3 rep max
30 Back Squats Men@225# / Women@ Body weight
1000m Row -or -800m Run
50 Push-Ups
50 Pull-ups
More...
