FITNESS

Pause Front Squats
3-3-3-3-3 2sec Pause

Complete as many rounds as possible in 12 minutes of:

15 Toes to Bar
12 Shoulder to Overhead 45/30
9 Hang Power Clean 45/30

PERFORMANCE

Pause Front Squat + Front Squat
70% x (1+1) x 5
then
Strict Pull Ups
3×5

Complete 3 rounds for time of:

21 Wall Balls
15 Chest to Bar Pull Up
9 Thrusters 60/40
200m Run*

Post load and scores to the whiteboard.