Front pause squats

5 sets of 3 (5×3)

* pause on the first squat for 5 seconds at the bottom, do NOT bounce off bottom, second two are regular speed

then…

for time:

– 21 deadlifts (225/ 155)
– 42 wallballs (20/15)
– 100 m sprint
– 15 deadlifts
– 30 wallballs
– 100 m sprint
– 9 deadlifts
– 18 wallballs
– 100 m sprint