Strength: 5 sets of 3 Pause Thrusters ** Use same weight accross ** 2 second pause at bottom of squat   WOD: 3 rounds for time of: 15 Thrusters, 95/75 lbs 15 GHD Sit-ups 15 Hand Release Push-Ups

Back Squat 5×8 at 60% 1RM Back Squat 3—- at 75% 1RM   Front squat 3×8 GHR x12 reps 3×10+10sec hold GHD sit up