A) Tempo Back Squats:
5×3 @ 70% Descend at a 5 sec count
B) Partner WOD:
100 Push ups
100 Box Jumps (24/20)
50 Ring Dips
25 Back Extensions
25 GHD Sit ups
***Both Partners finish with 200m sprint relay
-Only one partner can do work at a time.
-The other partner must hold a barbell (45/33) at full lock out over head.
-The barbell must never touch the floor, if it does the team must assess a 20 burpee penalty for each occurrence at the completion of the workout (200m sprint relay).