Pause front Squat 3-3-3-3-3 *pause 3 seconds in the bottom WOD 3 rounds 20 wallballs 20/14 20 kb swings 70/53 Rest 2 minutes 3 rounds 25/20 cal bike, row, or ski 10 burpee pullup Fitness 53/35 kb Lifestyle 35/26 kb, burpees