Weightlifting
Pause Deadlift (5-6 reps )
Pause for 2 seconds at mid-patella, then extend to full hip and knee extension; reset before each lift.
Rest 60 seconds
L-Sit (30-45 seconds )
Rest 60 seconds
Metcon
Three rounds for time of:
50 Double-Unders
10 Power Cleans (135/95 lbs)
50 Double-Unders
10 Power Cleans (135/95 lbs)