Pause back squat
5x3 v1
(without belt)

EMOM 20

1 minute: 3 HSPU maximum deficit (scaling options on whiteboard)

2 minute: 2 stopped squat to squat box jumps (max. height)

3 rounds
6-12 ring dips / box dips
6-12 box jumps

Grace

30 x Power Clean and Jerks for time (Rx: 60/42.5kg)

Wod
7 min amrap
Unbroken sets:
3 Power clean
3 Thrusters
3 Front squats
3 Push jerks
(50-60% CJ1RM)

Wod
3 Rounds for time
80 Double unders
8 Front squat 50%

1) Hang snatch knee + hips 5x(3+3)x65%
2) L-hang 4x15s

2 Rounds for time:
150 Double Unders
75 Calorie Row/Ski or 50 Calorie Ass Bike
50 DB Push Press @50/35lbs

• 20:00 Time Cap

For time:
1 Mile Run (6 x stairs)
Then,
5 Rounds of:
5 Kipping Pull-ups
10 Push-ups
15 Air Squats

• 20:00 Time Cap
• Pull-Up Options: Chest to Bar, Chin Over Pull-Up, less, 5 tough ring row + 10 kip only

Front squat
5x3 85-90%