3 RFT: KB Lunges, HR Push-ups, Sit-ups

Pause Back Squat

Athletes will have 12 minutes to find a 5RM Back Squat w/a pause*
*Pause for 2 seconds in the bottom of each rep

- then -

2 x 5 w/a pause @ 80% of 5RM

WOD

3 Rounds for time

30 KB Front rack lunges @ moderate weight
30 Pause hand release push-ups*
30 Ab mat sit-ups

*Athletes will hold the top of each push-up for 2 seconds. There will be a 15 minute time cap on today's metcon.