4.29

A1  Front Squat @ 42×1 tempo x 4 reps x 4 sets
A2  DB unsupported row x 8/side @ 31×2  x 4 sets
A3  heavy front loaded hold x 30sec. x 4 sets
+
Teams of 2 must complete the following:
8 rounds for time (switching after each movement)
200m shuttle run (50m out and back  x4)
10 TnG squat cleans 135/95