Barbell

6×3 Pause Front Squat @ 33X1

Work up to a heavy triple. Note the tempo on these reps – 3 second descent, and a 3 second pause in the bottom position.

 

Metcon

21-15-9 for time:
Burpees
Alternating Pistols

 

Mobility

Pigeon Stretch: 1 minute each side
Downdog: 1 minute total