Workout #2 | Time Under Tension

Part 1]
Complete 4 sets. Rest 60 seconds after every set
Hold front rack position. Every 20 sec for 2 minutes [6 sets] complete the following:
1 DKB Barn Door
1 DKB Shoulder to overhead 

Part 2]
Complete 4 sets
30 sec: KB Goblet Pause Squats [3 sec]
20 sec: Air Squats
10 sec: Squat Hold
30 sec: REST

Part 3]
Complete 3 sets. Climb the ladder and try and go unbroken. Rest 90 sec between sets.
1 DKB Swing
1 DKB Clean
1 DKB Thruster
2 DKB Swing
2 DKB Clean
2 DKB Thruster
3 DKB Swing
3 DKB Clean
3 DKB Thruster