Spank the Monkey

I. Back Squat build to heavy single with 3 second pause at the bottom

(rx plus heavy single OH Squat with 3 second pause)

-then take 60% of heavy single for 1 set of 12-15 reps (no pause)

II.

2 rounds for reps

2 minute max calorie row

2 minutes max rep lunge jump

2 minutes max rep double unders

2 minute max rep burpees

2 minute rest