WOD for 122617

Segment 1 (warmup):
2 Rounds:
15 Jumping Jacks
8 alt. Step Back Lunges
15 Single Unders
5 Tempo Goblet Squats (32X1)
Couch Stretch x 90 secs ea. Leg
Pigeon Pose x 1:00 ea
Leg Swings x 10 ea. F/B
Leg Swings x 10 ea. S2S
Empty Barbell Kang Squat (Good morning + BS) x 7
Backsquat w/ 5 sec pause x 3 reps

Segment 2:
Tempo Backsquats
4×3 reps w/ a 32X1 Tempo
Sets @ 75% of 1RM Backsquat
Rest 2:00 b/w sets
*3 seconds down, 2 sec pause in the bottom, Explode up, 1 sec pause standing

Segment 3:
5 Rounds for Time
5 Strict Pullups
10 Double Russian KBS (2x 52/35)
35 Double Unders
*16 Minute Cap*