A. 5 sets of: 
5 back squats
*1st rep of each set  = 5-second pause at the bottom
*build weight as able 

B. For time: 
400m run
10-9-8-7-6-5-4-3-2-1 reps of: 
burpee pull-ups
handstand push-ups (or pike push-ups)
400m run

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