Tempo back squat 5-5-5-5 52×2
5 sec on the way down
2 sec hold at the bottom
go up as fast as possible
2 sec at the top

Metcon: Nicole
20 min AMREP
400m Run
Max pull up unbroken
Your score is the sum of all pull up
Every time you get off the bar run 400.

20 min AMREP
300m Run
Max ring rows unbroken