Strength: Work to a heavy set of 5 Back squat (no grinding, every rep should be smooth)
Demo Video of Smooth Tempo Squats Vs. Grinding & Hinging
WOD
Every 3 Minutes for 5 Rounds
10 Deadlifts 225/155 (55%)
10 Pull Ups (Jumping Chest 2 Bar)
10 KB Swings 70/53 (53/35)
*Post slowest round*
