FSQ 4×3 (2sec lower, 1sec pause in bottom, 4sec up) @70-80% of 3RM

Then,

4rds – 3min ON/1min OFF

8 KB Thrusters (53/35)

1 4-Cone Suicide 

*Pick up where you leave off

“Be faithful in small things because it is in them that your strength lies.” -Mother Teresa