Strength
Pause Back Squat
5-5-5, then 90% x 2 reps from failure x 1
-0:03 pause at bottom
WOD
5 Rounds:
1000m/750m Assault Bike
10 Wall Ball, 20# to 10'/14# to 9'
10/7 Handstand Pushups
TIMECAP: 16:00
Strength
Pause Back Squat
5-5-5, then 90% x 2 reps from failure x 1
-0:03 pause at bottom
WOD
5 Rounds:
1000m/750m Assault Bike
10 Wall Ball, 20# to 10'/14# to 9'
10/7 Handstand Pushups
TIMECAP: 16:00