1.) Back Squat- 20-2(paused)-10-2 (paused)-10-2(paused). The heavy doubles have a 1 second pause.
A.) 5x500 m Sprints. Try and stay within 10 seconds from best to worst effort. Time worked equals time rest.
B.) 6 Rounds
20 Wall Balls(20,14)
8 Hand Stand Push Ups