Short and deadly

1) Tempo Back Squats
4×6
**4 sec descent, 2 sec rest at the top of your Back Squat**
Due to the tempo, choose a light-medium weight to start off with then build as you move through the sets. Focus on control and positioning.

2) WOD
AMRAP 10
7 Dumbbell Thrusters (50/35)
7 Burpee Pull-ups

3) AP:
100 Cal AB