All Levels:

A.) Back Squat w/ Pause

7x2reps

*Pause on first rep for 3 seconds

*Inbetween Sets

3-5 strict Chin Ups

Function:

B.) 5 rounds

10 Burpees

5 Heavy goblet squats

or heavy slamball squats

Perform/RX:

B.) 5 rounds

10 Bar facing burpees

5 Front Squat (185/125)

Compete:

B.) 5 rounds

10 Bar facing burpees

5 Front Squat (225/135)

-Results to BTWB