Strength
Pause Back Squat
4-4-4, 2x4
-3 second pause at bottom of each rep
WOD
Every 4:00 x 6 rounds
--4 Rounds of:--
4 Deadlifts, 225#/155#
4/3 Handstand Pushups
12/10 Calorie Echo Bike
--Spend the remainder of the 4:00 working on the Echo Bike at an easy pace