Strength:
Paused Front Squats
2-2-2-2-2
*Pause for 7sec at the bottom of each rep
Metcon:
AMRAP in 8min of:
16 Hang DB Snatches (#22.5/15,x1)
16 V-Ups
Rest 3:00 then,
AMRAP in 8min of:
16 Overhead DB Lunges (#22.5/15,x1)
16 Pushups
Endurance:
For time:
50-40-30-20-10
Box Jumps
Medball Situps (#10/6)
Cal Bike
Medball Deadlifts