Pause Front Squat 5×3 at 60% 1RM

Rest as needed between sets.

55%-60% of 1 rep max (:03 sec pause)

Complete as many rounds as possible in 15 mins of:

4 Dumbbell Thrusters, 50/35 lbs

8 Pull-ups

12 AbMat Sit-ups

16 Double Unders

Moderate duration AMRAP that will have a similar pace 22.1
Regardless, athletes should always feel like there is something to do, having quick transitions from one movement to the next.

The DBs should be at a moderate-heavy load. The short rep schemes will total up to a high volume of all movements. Each round should be around 1:45 or less. Aim to keep transitions short to maintain this intended stimulus.

Reduce Load
Front Squats

Reduce Reps
Banded Pull Ups
Jumping Pull Ups
Ring Rows

:30 Double Under Practice
32 Single Unders
Plate Hops