WOD 1: Tempo Back Squats
5×4
3 seconds down, 3 seconds in the bottom, fast up!
Start around 50% and work up to a conservative heavy, around 70%.
WOD 2 =
2min AMRAP: -Strict pull-ups
Straight into
7min AMRAP: -50 DUs -10 Burpees
Straight into 2min AMRAP: -Push-ups