Barbell

Pause Front Squat 3×3 (3-second pause at bottom)

Take several warm-up sets before starting your work sets. All 3 sets should be performed at 75%+ of your Front Squat 1RM. Rest 2:00 between sets.

 

Metcon

For time:
40/30 Calorie Row
20 Deadlifts (275/185)
20/15 Ring Muscle-Ups (sub: C2B Pullups)
20 Deadlifts (275/185)
40/30 Calorie Row