Strength: Back Squat 

5×3 (3 sec pause in bottom) at 70% of 1rm 

WOD: 

On the 5:00 min x 4 Rounds:

20 Alternating Dumbbell Snatches (50/35/25)

25 Air Squats

15/12/10 Calorie Assault Bike

* Record all round times, as your score is the slowest of the 4 rounds

* Rounds should take less than 4 minutes to complete, allowing for at least 1 minute of rest