10 Minutes, Warm up to 70% Back Squat

--then--

Every 3 Min for 9 Min (3 Rds)

Even: 3 Back Squat @ 70% with 3 second descent and 3 second pause at the bottom. 
Odd: Farmers Carry, heavy

--then--

For Time:
21 OH Squat @ 75/55
25 yd Suicide (5/10/15/20/25)
15 OH Squat
25 yd Suicide
9 OH Squat
25 yd Suicide

Level 1 - OH squat to a box, bench, or object of some kind that allows for good form throughout your range of motion
Level 3 - 115/85

Comp HW:

1) Hang Squat Snatch - work up to heavy 5 rep

2) Alternate between the following 90  seconds rest between:
a) 3x3 Snatch pull to knee from 2-3" deficit, heavy but perfect
b) 3x15 GHD Situps

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