Strength
5×6 Tempo/Pause Back Squats working up to AHAP…Three seconds down, 2 sec pause, explode up
WOD
E4MO4M for 20 Minutes: 30 Air Squats + 20/16 Cal. Row + 7 PC+J (185/125)
*285/265 reps if completed RX
Fit WOD
18min AMRAP
Praxair Run
20 Walking Lunges
100m Run
20 KB Swings 53/35
