FCF #530 Warm-up3 Steady Rounds 20 1 Second Pause Cossack Squats 15 Dumbbell Front Squats 500/400m Row Strength (20 mins) Back Squat 3×3@82.5% Conditioning (CAP 17)3 Rounds100 Double Unders15 Squat Cleans 95/6518 Pull-ups