Tempo (2011) Front Squat 5 x 50/55/60/65/70%, Tempo squats: there are four numbers assigned to any tempo that represent each phase of the squat. Today 2 = 2 second decent, 0 = Pause at bottom, 1 = 1 second to stand up, and the last 1 = 1 second rest at the top of the lift.
Hanging Oblique Raises 5 x 10. Slow, strict. Left knee to right arm pit, right knee to left armpit. No kipping.
5 x Cleans (60%)
5 x Burpees over Bar (sideways)
10 x Wall Balls (20/14)
Restart the AMRAP at cleans each new round.