Strength
Pause Front Squat + Front Squat
3-3-3, 2x3
-3 second pause at bottom of first rep, normal front squat second and third reps
WOD
Every 2:00 x 10, alternating:
a) 2 Handstand Pushups + 4 Cleans (95#/65#) + Max Wall Ball in remaining time
b) Max Calories on Row