Pause Front Squat
8 sets of 3 Front squats with a 3 second Pause at the bottom of the squat.
Choose your weight for the following sets
Sets 1 & 2
Sets 3 & 4
Sets 5 & 6
Sets 7 & 8
Metcon
Amrap for 14 minutes
3 Shuttle Sprints
5 Deadlfits (135/85)
3 Power Snatches (135/85)
5 TTB
Rest 1 minute between rounds