WOD #1
Strength
Back Squat
Basics: Practice lift and build up to a difficult set of 3.
Level 1: 1×10 @ 50%, 3-3-3+
Level 2: 1×10 @ 65%, 3×3 @ 80-90% Then: 1.5 back squats at 30% of 1RM, 2×10. Focus on speed out of the bottom of the second movement.

WOD #2
All Levels
Level 2 Perform with a 20# Vest (Don’t use vest if you can’t do 10 strict pull-ups unbroken with the vest.)
30:00 AMRAP

• 30 Double-unders (100 singles)
• 300m Row
• Run the Driveway (150  yards)
• :30 Plank
• 10 Lunges
• 10 Jumping Jacks
• 10 Push-ups
• 10 Strict Pull-ups