WOD

Monday

Strength: tempo OH squat

1-1-1 @52X0 (5-sec lower, 2-sec pause at bottom)

Strength 2: pause OH squat

1-1-1 (w/ 2-sec pause at bottom)

Metcon: "Hot Mess"

2 rounds of

25 OH squats (115/85#)

35/30 cal bike (or 40/35 cal row)