WOD:

1) Pause Front Squat: 2-2-2-2-2-2-2

For this movement you will descend to the bottom of the Front Squat, hold the position for 3 seconds, then bounce and come back up to stand. Repeat for another rep to make a set of 2. In this drill focus on keeping your midline tight, and really focus on activating the Glutes to keep your torso upright as you drive out of the hole. Rest 90 seconds between sets.

2) 3 rounds AQAP:

10 Power Snatch 135/95

15 Hand Release Push-ups

20 Kettlebell Swings 70/53

3) Handstand Push-up: 10 minutes EMOTM

Your choice, strict or kipping. Pick a rep count you can sustain for the 10 minutes.

4) GHD Sit-ups: 3 x 15-25

Rep range should be dictated by what you can do without stopping. If you can do 25 then focus on doing them fast. Rest 90 seconds between sets.

For results post weight of each set of Pause Squats, and time to complete Met-con along with any scaling used. If you did Extra Work, post reps, thoughts, etc.

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