Pause Back Squat (8 sets of 1 pause + 2 Regular every 9 seconds)
This should be a short pause, only 1-2 seconds. You can build over the sets but stay light.
0:00, 1:30, 3:00, 4:30, 6:00, 7:30, 9:00, 10:30
Keep your core tight and knees wide in the bottom and then explode up. As soon as you reach full extension you should go back down. Think of these like speed squats but with GOOD form.
Metcon (AMRAP - Reps)
Front Squats 95#/65#
Front Squat 135#/95#
Try and keep and even pace through out. The goal is to do everything in as big of sets as possible. Pushing outside your comfort zone is how you get better and grow as an athlete.