Kettlebell/Function:

A.) Back Squats – 5×3@ 80%
– Pause 1st rep 3 sec. 

B.) 12 min AMRAP

15 Step ups

12 STO w/KB or DB

9 Sit-ups

Perform/RX

A.) Back Squats – 5×3@ 80%
– Pause 1st rep 3 sec.

B.) 12 min AMRAP
15 Box Jump (24/20)
12 STO (95/65)
9 T2B

Compete:

A.) Back Squats – 5×3@ 80%

– Pause 1st rep 3 sec.

B.) Open WOD 11.3 (shorter)

12 min AMRAP

15 Box Jump (24/20)

12 STO (115/75)

9 T2B

-Results to commments