WOD:

1) Every 3:00 x 5 sets: 3 Pause Front Squats + 5 Front Squats

Warm-up as needed. Start around 60% of your 1RM Squat. Build as heavy as deemed fit. On Pause Squats hold in the bottom for 3 seconds each rep.

2) Every 3:00 x 3 sets: 10/side Back Rack Barbell Lunges

Start light, build as heavy as deemed fit. Alternate legs each rep.

3) 10 minute AMRAP:

15 Burpees

15 D-Ball Over the Shoulder 70/50

Extra Work:

4) Single Leg Hip Thrusts: 3 sets of 15/side

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE