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7X2 Pause Front Squats (3 seconds at bottom) H.A.T.A WOD: Four rounds for time of: Run 400 meters 50 Air squats

WOD AMRAP 3 5 KB Goblet Squats (70/55) 10 KB Swings (70/55) Rest 3 Minutes AMRAP 4 5 T2B 10 Burpees Rest 3 Minutes AMRAP

Cleans 5x 1 from hip+ 1 top of the knee “H.AT.A”   Buy-in 1000m Row then 10-9-8-7-6-5-4-3-2-1 Pull-ups Front Squat 155/95 Deadlift 155/95

15 mins find your 1 rep Split or push Jerk Squats                            80-64-48-32-24-12x

Back Squat: 1X8@80%, 2X5@85%, 1X3@90%­ quick up and down with no pause every set, rest 90 sec. 5 Rounds In 1 minute aquire as many