STRENGTH
Pause front squat + front squat (RPE 8-9)
2+1 x 5 sets

• Start moderate and build up
• Rest 2 minutes between sets
• 3 Seconds pause in bottom position

WOD
3 Rounds for max reps of:
1 min shuttle run (1=10m)
1 min goblet squat clean@16/12 kg (Rx+: 24/16 kg)
1 min machine calories
1 min box step-up@50 cm (Rx+: KB box step-up)
1 min rest