A.)
Pause Overhead Squat
3 Sets of 1 Pausing Repetition (3s in bottom)

All repetitions are taken from the rack. Today, we are looking to build steadily to a heavy, but not an all-time best pausing overhead squat. We are looking for a 3s pause in the bottom of the squat.

B.)
Rotating stations "On the 1:30" x 18:00 (Twice through):
Station #1 - 1:00 Moderate Row/Bike/Ski/Run
Station #2 - 10 Thrusters (95/65) + 10 CTB Pull-Ups
Station #3 - 1:00 Moderate Row/Bike/Ski/Run
Station #4 - 10 Overhead Squats (95/65) + 3-5 Bar MU
Station #5 - 1:00 Moderate Row/Bike/Ski/Run
Station #6 - 10 Deadlifts (225/155) + 10 DB Hang CJ (50/35)