WU:
10 Pause sir squats with hip circle
10 tempo ring rows (3 secs)
Strength: Front squat
Use 5-6 sets to work up to medium effort pause squat
then…
3×3 w/ 3 second pause @ bottom
Cond: 4 RFT
8 thrusters
12 Bar facing burpees
RX 115/85#
S1 85/65#
S2 65/45#
*Time cap = 12 Min
