Skill Work:

Front Pause Squat for load:
#1: 3 reps
*15 minutes to build to a heavy set of 3*
**3 second pause at the bottom**

WOD:

“Echo Burner”

FOR TIME
20 thrusters(95#/65#)
40/32 calorie echo bike
20 thrusters(95#/65#)

Mission Fit:

3 x 4 Min. AMRAP

9 Box Jump Overs
6 Push-ups
3 Pull-ups

*Rest 1 Min. Between Rounds
*Start Where You Left Off