120413 Tempo Squats, Shoulder Press & Pull-ups

Buy in:
5 min jump rope
5 min DROMs

Strength:
5X2 Tempo High-Bar Back Squat @ 80% (of HBBS 1RM = #185) – rest 60-90 seconds

Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.

Metcon:
10 minute AMRAP of:
7 STRICT Pullups
7 Shoulder Press 95/65#
Score: 7 rounds + 7 Shoulder Press

*Rest 5 minutes.

Skill:
5 minute AMRAP of TGUs 24/16kg (#45 DB).
5 reps each side

MFS:
1/1/3