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A. Front Squat – Pause 1 sec on the first rep, 2 sec on the second, 3 on the third, 4 on the fourth and 5 on the fifth. As heavy as possible, then lower the weight by 5% for a second set and 10% for a third set.
B. WOD
Double Front Rack KB Carry 100 Meters
30 Burpee Box Jumps or step-ups@24/20
Double Front Rack KB Carry 100 Meters

Alpha – 70/53
Bravo – 53/35
Charlie – 45/25