Strength
Deadstop Front Squat
Dead Stop Front Squat with 2 second negative

Every 30 seconds for 10 sets:
1 Dead Stop Front Squat with 2 seconds negative
Holding 65% of your 1rm Front Squat

Rest 2:00 minutes

Every 30 seconds for 10 sets:
1 Dead Stop Front Squat with 2 seconds negative
Holding 70% of your 1rm Front Squat

Conditioning
16:00 Minute EMOM
Min 1: 15 Dumbbell Thrusters 35/25lb
Min 2: 10 Dual Dumbbell Step-Overs (2×35/25lb)
Min 3: 15/12 Cal Row
Min 4: Rest