1 . e2mom x 4, 3 pause front squats

pause for 2-seconds at the bottom / The goal is to drive straight up from the paused position with as much power as possible.

2 . in teams of 3, 22 min amrap

no1 run 500m

no2 does amrap of 4 hang power clean + 4 box jumps

no3 does amrap of cal row

count total reps of no2 + total reps of cals