For strength, do 5 back squats with a 3 second pause in the bottom position of each squat. Find the heaviest weight you can do for 5. The metcon consists of 3 separate rounds. Each round is 3 minutes long and you will find AMRAP of “Cindy” style reps and movements. Only full rounds will count. Start at pull-ups each round no matter where you left off. Your score will be one number – the total amount of full rounds completed across 3 sets.

Strength

Pause back squat
5, 5, 5

Conditioning

3 rounds of AMRAP in 3 min:
5 pull-ups
10 push-ups
15 air squats
rest 1 minute