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OTE 2×3:
8 Tempo Pause Back Squats (3 Down, 2 Pause, 2 Back Up)
WOD: For Time
30 box jump-overs @ 30/24
100 Goblet Squats @ 53/35
2000M Row
Time Cap 20 Minutes
Intermediate:
30 box jump-overs @24/20
100 Goblet Squats @ 35/18
1600M Row
Beginner:
30 box step-overs @20/16
50 Goblet Squats @26/13
1200M Row
Home Workout:
30 object jump-overs (24/24 in)
150 air squats
1,600-meter run