Strength:
Pause Front Squat
3-3-3-2-2-2
pause for 2sec at the bottom of each rep
Metcon:
10 Rounds:
1min cap:
3 Push Jerks (#80/50)
5 Burpees
AMRAP Box Jumps on remaining time
*Rest :30sec between rounds
*Score is total box jumps
Outdoor:
EMOM for 36min:
1: Pushups
2: Situps
3: 10m Shuttle Sprints
4: Burpee tuck jumps
5: Back extensions
6: Rest