Pause Front Squats
Complete 5 sets of 3 Pause Front Squats @ 70-75% of your 1 rep max.
Pause at the bottom of each squat for 3 seconds.
Metcon
2 rounds for time
20 Power Cleans (135/95)
40 Wallball Shots (20/14)
20 Chest to Bar Pull Ups (Rx+10 BMU)