Pause Back Squat (6 x 3)

3 Second Pause in the bottom

For 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 (AMRAP - Reps)

6 Min AMRAP

Strict Dips
Must be done in sets of 3

RX + = add weight

Score is total reps

If used weight put them in comments

For this it's pretty straight forward.

These dips may be done on dip bars, rings, or whatever make shift set up you have!

The goal is to get the shoulder lower than the elbow at the bottom and come up to complete lock out at the top.

Make sure you focus on the elbows going back and not out.

If you are unable to do strict dips at this time you can do banded or even a slow lower.

If you are a ninja at dips - add weight and put what weight you used in comments!

These MUST be done in sets of 3!