Strength: Every 1:30 for 7 rounds
3-3-2-2-1-1-1 pause front squat (a second pause at the bottom)
3-3-2-2-1-1-1 front squat
WOD: For time
12push ups
16one arm dumbbell power clean
16push ups
20 one arm dumbbell power clean
20 push ups
24 one arm dumbbell power clean
50 box jump overs
24 one arm dumbbell power clean
20 push ups
20 one arm dumbbell power clean
16push ups
16one arm dumbbell power clean
12push ups
CORE: 3 Rounds
20/20 flutter kicks directly into 25 seconds hollow hold
rest :30-:45 between rounds
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