Warm Up

3 rounds

- 5 kang squats @ 45/35

- 5 jumping squats (no weight)

- 3 of 3 push-ups

- 4 rope pull-ups

Strength

- 5 x 4 tempo back squats @ *3201

*3201 = 3 seconds down, 2 sec pause, fast out of the bottom, 1 sec pause at the top

**squat to a target if necessary

Conditioning - 20 min cap

Partner - "I go, you go...relay style"

8 rounds (4 rounds each)

- rope climb (2-1-2-1)

- 25 air squats

- 20 push-ups

*RX+ will be with a weight vest, 20/14. If you have one bring it for a little extra "fun".