A. Pausing Back Squat 6×3 @75% of 1 RM
- 3-3-3-3-3-3
- 2 second hold at rock bottom
B. AMRAP 4
- 10 Jumping Back Squat (empty barbell)
- 10 Push ups
- 10 Ring Row (hi-pull)
REST 2 min
AMRAP 4
- 10 KB 1-leg RDL (5/side)
- 10 DB Snatch (5/side)
- 10 KB 1-arm Swing (5/side)
REST 2 min
AMRAP 4
- 10 KB Goblet Drop Lunge (5/leg)
- 10 KB SDLHP
- 100m Run
REST 2 min
AMRAP 4
- 10 DB walking lunges
- 10 Jumping pull-ups
- 10 Ring Triceps extension
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