Pause Front Squat
Build to a heavy single
* 3 second pause in bottom position
* 15 minute time cap

Conditioning
AMRAP 5:
21-15-9
Kettlebell Swings (70/53)
Front Squat (135/95)
Calorie Bike

Rest 5:00

AMRAP 5:
21-15-9
Kettlebell Swings (70/53)
Front Squat (115/80)
Calorie Bike

Extra Work
Strict Handstand Push-ups
Alternating On the Minute x 12
Odd – 18/15 Calorie Row
Even – Max Strict Handstand Push-ups in :40 Seconds

*Programming modified from Ben Bergeron’s CompTrain