A. Front squat:

2-2-2-2-2

*** 3 sec. pause in the bottom ***

 

B. 5 Rounds for time:

10 Box-jumps 

10 Cleans 65/95 lbs

10 Push-presses

 

C. 3 Rounds for quality:

ME Ring dips

ME Pull-ups

*** No pause between reps and sets. ***