A) Front squats with a pause 3 reps x 4; rest 2-3 min

– pause 3 seconds at very bottom on first rep, second two are regular speed

+

3 sets @ 80-90%

– 500 m row

– 10 thrusters (95/65)

– 10 OTB burpees

– 10 box jump SD (24/20”)

rest 4-5 min

 

*elevate heals on squats to open hips/elevate torso

*change up order each round and record times

*keep times the same