Strength Tempo front squats 5×1 @65-75% Tempo 5 sec down 3 sec pause in bottom Fast ascend Metcon “Double-Jointed” AMRAP 16: 15 Overhead Squats (95/65) 30 Double Unders 15 Deadlifts (95/65) 30 Double Unders Scale 75/80 2:1 singles