Strength/Skill 5x3 (3 sec. descent, no pause, 1 second up) Back Squat @65-75% of 1RM* -Rest at Least 2:00 b/t Sets- *Week 3 of squat cycle. Same loading or slightly heavier than previous week's 5x5. Note the slower tempo. WOD EVERY 5:00 FOR 3 SETS 12 Burpee Over Bar 12 Front Squat (135/95)|(95/65) 400m Run *Rest the remainder of the time until 5:00 then start the next set. PureFit Every 5:00 For 3 Sets 12 Burpees 12 Goblet Squat 300-400 M Run/Row/Ski MWOD Pre-WOD: Olympic Wall Squat:  Grab a box and a band. While sitting on the ground, wrap the band around your back then pull band forward on both sides and loop on both knees. Then position on your back, put butt as close to box as possible while in a squatted position, keep feet pointed straight on the front of the box.  Pull down on knees to increase hip flexion. To tap into adductors push elbows against knees. 2-3 minutes Post-WOD:Barbell Quad Smash:  position sleeve of barbell over upper quad, flatten back and slowly push barbell into thigh, working down quad, keeping foot neutral.  Start at top again and move foot internally, slide bar down slowly. Start at top again and move foot externally, slide bar down slowly. 2 min per leg