Strength- 

• Tempo Back Squat

5 Tempo Back Squat @RPE 7.5 OR 75% 1RM

Back Squat

5 Tempo Back Squat @RPE 8 OR 80% 1RM

Back Squat

5 Tempo Back Squat @RPE 8.5 OR 85% 1 RM

Back Squat

Rest 2-3 minutes between sets.

*Tempo is 31X1 (3 seconds down, 1 second pause, explode up, 1 second pause)

Metcon-

12 Rounds

16 Air Squats

8 Toes to Bar

8 Deadlifts (155/105)