Strength 1
5 sets x 2 Pause Front Squats @75% of 1RM
* Pause for 2 seconds at bottom of each squat
* Rest as needed between sets *

Strength 2
Weighted Strict Chin Up (Supinated)
5 sets x 3 Strict Weighted Chin-ups @60-70% of 1RM

* Rest as needed between sets *

Scaling Options:
- Unweighted Strict Chin-up
- Assisted Banded Strict Chin-up
- Chin up negatives (control the descent as much as possible)

WOD
"Gouda"
3 Rounds For Time:
30 Alternating Dumbbell Snatches 50#/35#
30 Toes to bar