2 rounds of
- 30 seconds Handstand Hold
Then 2 rounds of
- 15 second Frog Stand
Then 3 rounds of
- 1 x Pause Zombie Squat @ 65lbs (3-5 second pause)
Then 3 rounds of
- 8 x Pause Front Squat @ 60% of 3RM (3 sec pause)
Then 4 rounds for time
- 12 x Squat Cleans @ 95lbs
- 12 x Burpee Box Jumps
Results: Front Squats @125lbs. Metcon 17:23.