Pause Front Squat 4×3 at 55% 1RM

Rest as needed between sets.

(:03 pause)
Progressing 5% and one more set from about a month ago

9 rounds for time of:

12 Alternating Dumbbell Snatches, 50/35 lbs

6 Alternating Dumbbell Lunges, 50/35 lbs

3 Bar Muscle-ups

Alternate legs
Dumbbell may be held in any way
Lunges may be reverse, forward, or walking

MODIFICATIONS
DUMBBELL SNATCH
Decrease load
DB Hang Power Snatch
Kettlebell Swing

DUMBBELL LUNGES
Decrease Load
Bodyweight Lunges

BAR MUSCLE-UPS
Decrease Reps
6 Chest to Bar Pull Ups
6 Chin Over Bar Pull ups
9 Ring Rows