Strength- 

Pause Front Squat

6 Sets

3 Pause Front Squat @5/10 RPE

Pause for 1 second in the bottom of each rep.

*Same load for all sets. Focus on quality positions and good speed.

**Rest 2 minutes between sets.

Metcon 

10 min EMOM

 1. 12/10 Cal echo bike

2. 5 Power cleans 185/ 125

Rest 1 min 

10 min EMOM 

12 kb swings 

12 air squats

Both in same min. 

Enjoy!