3-0-3 Tempo Back Squat

Tempo is 3 seconds on the way down, no pause in the bottom, and 3 seconds on the way up.

10 Reps @ RPE 7
10 Reps @ RPE 8
2 Sets of 10 Reps @ RPE 9

15 Minute AMRAP

10 Lunge (L/R) + Front Squat (95/65)

15 Ring Push-ups

7 Strict Pull-ups

25 Double-unders