A) Squat
High bar pause back squat
-10 second pause in the hole
-20 min to establish a heavy single
-no bouncing out of the bottom
-complete a set of unbroken pull ups (about 5-10) after every squat attempt

B) Team Wod (20 min cap)
Together with sandbags
1 lap
20 step ups
1 lap
20 front rack lunges
1 lap
20 ground-to-shoulders
1 lap
20 shoulder-to-shoulders
1 lap
20 goblet squats
1 lap


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