Paused Back Squat: 5-5-5-5-5
The pause is a full three count in the bottom. Do not relax/sag into the bottom position, but maintain tension on the quads and pressure on the mid-foot.
50 Thrusters, 45/35#
Extra Work: Handstand Pushup/Rope Climb
10/7 Strict Handstand Pushups, challenging variation
2 Rope Climbs, 15' Ascent, challenging variation