Paint it Blue

Mobilize for Squats

Strength: Week 6 of 9 Front Squats

Part A: Instructions- With a 15-min running clock find a HEAVY Pause FS (5 sec in bottom/12 in FR Postion)

then, 

Part B: Instructions- With a 15-min Running clock Apply 85% of your “Heavy” for (3-3-3) Same Pauses as above

Metcon: 9-min AMRAP 

60 Double Unders

7 Strict Pull-ups

15 KB Sumo Deadlift High Pull

7 Deficit Push-ups 

L1: Strict MUs, Black/Blue, Strict HSPU

L2: Strict Pullups, Blue/Red, Deficit Pushups

L3: Elevated Bar Row, Red/Orange, Pushups

L4:Bent Over KB Row, Orange/Yellow, Elevated Pushups