Strength:
Back Squat Complex (12 mins work to a heavy set)
One complex= 1 3 sec pause in the bottom and then 2 regular back squats
WOD:
For total time:
2 rounds
12 Front Squats (135/95/65)
9 Lateral Bar Burpees
1 MIN REST
2 Rounds:
12 Thrusters (115/85/65)
9 Lateral Bar Burpees