A.

Front Pause Squat for load:

#1: 3 reps

#2: 3 reps

#3: 3 reps

#4: 3 reps

#5: 3 reps

2x pause Squat (3 sec pause at bottom) 1x Squat

2mins between sets

Set 1 – 60%

Set 2 – 65%

Set 3-5 – 65% +

B.

“Thrust Up”

For Time

10-9-8-7-6-5-4-3-2-1

Thrusters 50/35

2-4-6-8-10-12-14-16-18-20

Sit Ups