WOD
[A] 3 rounds for time of: 
Run, 400m
21 Dumbbell Thrusters, 20kg (15kg)
12 Chest-to-Bar Pull-ups 

[COMPETITION TRAINING]
[B] Pause Front Squat
3-3-3-3-3

Pause for 3 seconds at the bottom of each rep. No bouncing out of the hole. Focus on speed and acceleration. 

Photo Credit: Wendy Swift

Photo Credit: Wendy Swift