A.
Front Squat, Pause
5x4x70%
 
-3 second pause at bottom of squat
 
B.
For Time
10,9,8,7,…3,2,1 Thrusters 105/75
1,2,3,4,…8,9,10 Forward Lunge with BB BTN
 
Alternate movements while descending in reps on the thrusters
and ascending in reps on the lunges