Overhead Pause Squats 5×3
3 second pause at bottom. All reps between 70-75% of 1RM.
Metcon
AMRAPx5
5 ring dips
10 snatches (95/65)
2 minutes rest before next AMRAP.
Fran
21-15-9 reps for time of:
• Thruster 95/65#
• Pull-ups
Metcon
AMRAPx5
5 push presses (95/65)
10 sit-ups
2 minutes rest before next metcon.