1. Tempo/Pause Front Squat
E2M x 5 sets x 1 rep, across @ 33x0
*This means 3 second controlled descent, 3 second pause in the bottom position, explosive upward drive.

2. “Frightening Franny”
For time:
100 Double Unders
21 Thrusters (95/65)
21 Pull Ups
75 Double Unders
15 Thrusters (95/65)
15 Pull Ups
50 Double Unders
9 Thrusters (95/65)
9 Pull Ups