Wod 10/7

Strength
Pause Back Squats (5 sec pause at bottom/10 sec pause at top)
Take 20-mins to find a heavy pause squat for the day
 
Metcon
21-15-9
Thrusters 43/30kg
Pull-ups 
Run 400 after first round, 200 after second round and 100 after third
 
L1: 50/35kg
L2: RX
L3: 30/20, ring row
L4: Dumbbell thursters, ring rows
 

CF Basic
Skill
Deadlift
Work up to max 60/40kg in 2-3 sets of 5-10 reps
Then do 4 sets with 8 reps
Work in pairs of 2-3
 
Metcon
15min AMRAP 1 work, 1 rest, run together
40 squat and jump to bar
200m run 
40 Deadlift 50/35kg
200m Run
40 Box walk overs, low boxes
200m run 
40 Wallballs 6/4kgkg 
200m run 
40 hand release push ups