1A. Pause Front Squat
3 x 6 sets, by feel
Warm-up to a tough weight and start your 6 sets there. You can go up in weight if you feel good
1B. Farmers Carry
100 meter carry x 6 sets@45-70/25-53
1C. Weighted plank
1 min x 6, use more weight if you can. If you can’t hold a plank for 2 min without weight please don’t add any. If 1 min is easy without weight try for over a min.

Complete 1A, then complete 1B, rest 2 min and repeat