Tempo!!!

Warm-up/Skill
400m farmers carry @ 1/2 Body weight
+
"Annie"
50-40-30-20-10 reps of;
double-unders
sit-ups


Strength
Back squat
5 x 5 tempo squat @ 65-75%

[descend, hold for 3 seconds, explode up, and immediately return to the bottom]



WOD
4 rounds for time of;
25 wall balls
5 tire flips
200m run