Pause Back Squat (4 Sets (one set every 5 min for 20 min))

3 Second Pause in the bottomFor these squats you will hold the bottom position for 3 seconds on each rep.

To get set up, make sure your feet are roughly shoulder width apart.  Shift and make sure those heels are down.  The bar should be on the back with the chest lifted and belly tight!

To start the movement you will reach the butt back and down, while working to keep the chest up.  Keep the heels down and drive the knees out as you go down.

You will keep going down until your butt is lower than your knees at the bottom.  In this position there should be no plopping or rounding.  You should have a flat back and chest up.  Pause here for 3 seconds.

Stand up by driving the heels into the ground, lifting the chest and driving the knees out.

Choose a weight that is challenging for you and go up or down between sets based on how it feels!  Your score is your heaviest set.

Metcon (Time)

For Time

400 Meter Farmer Carry

Every time you put the weight down, 5 Strict Press with your dumbbells or kettlebells.

RX Men: 40# DBs/KBs +
RX Women: 25# DBs/KBs +

RX +: 800 MetersOuch.  So basically you will carry a set of dumbbells or kettlebells at your sides for 400 meters.  If you need a break - no problem.  You will just complete 5 strict press before you can start carrying again.

If you don't have matching dbs or kbs you can have varying weights, just switch hands when you break and do 5 strict press per side with the correct weight!