stregnth:
High bar back squat
3×5 @ 75%
3×3 @ 85%
rest 2 min btw each set
5×2 pause front squats (heaviest possible, no misses)
rest 90 sec btw each set
* reps should be done with a fast decent, 5 sec pause at the ABSOLUTE bottom, then bounce and explode up
13 min AMRAP:
30 lunge jumps
5 HSPU
crossfitcoachg 