Strength
Pause front squat 5×3
2 second pause at the bottom of the squat. Target ending percentage ~70%.
Metcon
AMRAP 10:
2-4-6-8-10…
Goblet lunges (53/35), alternate legs
Russian KB swings
Calories on assault bike (or rower)
Rx+ 70/53 KB
Barbell
Snatch focus