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Squat
EMOM X 10 increase every OTHER round
1&2, 8-second pause
3&4, 6-second pause
5&6, 4-sec pause
Paused Front Squat (2-sec pause)
Front Squat (No pause)

Conditioning
Metcon (3 Rounds for reps)
Amrap 3
30 air squats
20 alternating DB snatch 50/35
calories with remaining time
Rest 3 minutes

Amrap 3
30 walking lunges (bodyweight)
20 alternating C & J 50/35
Calories with remaining time
Rest three minutes

AMRAP 3
30 air squats
20 alternating DB snatch
Calories

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