Strength: Tempo Back Squats
5 sets of 3 reps at 50% with a 4 second decent with a 2 second pause at the bottom and explode up
MetCon: PARTNER WOD
Cash in - 1000 meter row/800 meter run (one partner rows while the other runs, workout cannot begin until both partners are done)
50 thrusters (95/65)
50 deadlifts (225/155)
*The resting partner will hold a plate pinch in both hands. Work can only be done while partner is holding the plates, once dropped the working partner must stop (45/25).
Cash out - 1000 metrer row/800 meter run (workout is not complete until both partners have finished)