A,
Pause Back Squat 3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.
3 sec hold at the bottom of each rep.

B,
10 rounds for time of:
Bike Erg, 1000 m
5 Burpee Ring Muscle-ups
3 Hang Squat Cleans*
1 Box Jump, 75/60cn

*Round 1: 61/43kg
*Round 2: 66/45kg
*Round 3: 70/47kg
*Round 4: 75/50kg
*Round 5: 80/53kg
*Round 6: 84/56kg
*Round 7: 90/58kg
*Round 8: 93/61kg
*Round 9: 97/66kg
*Round 10: 102/70kg

10 RFT / AMRAP in 40 mins (Whichever comes first)

Goal is strong but sustained effort across all rounds.

C,
3 rounds for quality of:
Hip Extension Hold, 20 secs
Bottom GHD Hold, 20 secs

Hip Extension Hold- perform on GHD