Warm Up
4 Rounds
10 squats
10 push ups
run 100M

Strength
Front Squat Friday

Pause Squat
3,3,3,3,3 One second pause at the bottom every squat. Stay tight. dont forget to breathe at the top

Wod
20 Minute Amprap (enjoy)
7 Dumbbell thrusters
8 Pull ups
9 Burpees
Run 600M (600 is where the sidewalk meets Byrd Street