Pause front squat

5 x 2 pause front squat
– one second controlled pause at bottom
– leave two reps in the tank
– rest 3 min btw sets

Metcon

4 x E3MOM:
12 box over jump
9 t2b
6 devils press 45/25lbs

advanced:
15 box jump over
12 t2b
9 devils press 45/35lbs