WOD:

A1: Double arm KB Front Rack Squat (8 reps @ 22X1 x 5 sets rest :45)
A2: Pendlay Row (8 reps @ 30X1 x 5 sets rest :45)
This is a full :01 pause while barbell is in contact with torso (use supinated grip today)
A3: Metcon (No Measure)
Accumulate :60 of Hollow body/Deadbug hold x 5 sets rest :45
C. 9 min AMRAP:
18 Air Squats
9 strict Pullups
18 Push ups
9 Strict Pullups
18 Anchored sit ups