A) 4x10 Back squats @55-60% 1RM. First 3 reps with a 3 sec pause at bottom of each rep below parallel. Next 7 reps, no pause.
*20 minute time cap
B) 10 minute Alternating EMOM:
1) 5 unbroken touch and go power cleans (155/105lb) Rx+: (185/125lb)
2) 10 lateral bar over burpees Rx+: 12