Warm Up:                  10 Minutes

Strength/Skill:                       20 Minutes

8 Rounds  Not for Time       (about every 2 minutes) 

6 x  Tempo Back Squats    (135# / 105#)

(3 seconds down, 2 second hold, 1 second up)

Metcon:          15 Minute AMRAP:              

            10 x Sumo Deadlift                          (135# / 105#)

            10 x Pull-ups

            10 x Push Ups