November 7, 2017

A. Tempo Front Squat + Hold
5×3 at 65%
Each rep will have a 3 second descent, 1 second pause in bottom, fast up. After you stand up the last rep of each set, hold the front rack position for 5 seconds.

B. 11 min AMRAP:
11 Wallball (20/14)
11 Toes to Bar
11 Box Jump (24/20)