1a) 5X3 Paused Front Squat (3 count pause in rock bottom) – heavy but non-maximal, rest 90 sec.

1b) 4X10 Ring Dips – if 10 reps UB are too easy add weight, rest 90 sec.

Metcon

12:00 AMRAP of:

20 Shoulder to Overhead 65/45

20 Box Overs 24/20″

15 Shoulder to Overhead 75/55

20 Box Overs 24/20″

10 Shoulder to Overhead 85/65

20 Box Overs 24/20″

5 Shoulder to Overhead 95/75

20 Box Overs 24/20″

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