Warm up:

2 x 25m shuttle run or prowler EMOM for 10min
3 sets
3 Reverse Ball Toss
3 Consecutive Broad Jumps

1. Paused Front Squat (Every 90sec for 10 rounds - 1 paused front squat)

2. "Rahoi" 

12-Minute AMRAP of:
12 Box Jumps, 24"
6 Thrusters, 42.5/30
6 Bar Facing Burpees

In honor of U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, was killed on December 6, 2006

COMP SQUAD

Some additional work today:

5 rounds (10 minutes) – EMOM, perform:

Odd minute: 6-10x stone/Deadball to shoulder (AHAP)

Even minute: 5x max height box jump