Pauses keep you Honest

1) Strength Skill (20-25 min)

Back Squat 5×3

*3 sec pause at the bottom

2) WOD (15 min)
For Time
27*21*15*9* Cal Row or Bike
25 Medball Cleans (20/14)

3) AP
Assault Bike
4 x 20/14 Cal AB, 1 min rests