Pic: Angela Clancy

Strength WoD: "Tempo Time!"

For Load:

Back Squat

3 - 3 - 3 - 3 - 3

Tempo is 40x2. This means you take 4 full seconds to hit your bottom position. You spend zero time at the bottom. The X denotes that you are to "explode" up fast. And the last number means you spend 2 seconds at the top between the reps.
Tempo training is a key component to lifting heavy well. Notice we said WELL at the end of that sentence. Lifting heavy is hugely important to your health & fitness gains but if you do so and your form looks rubbish then it was all for nothing. And you put yourself at risk of hurting yourself! Thats not the way it works at CBD. We want you to lift heavy yes however you will only lift as heavy as your technique allows for! Technique trumps everything!
By adding in the tempo you will not only be able to fell every cm of your Range Of Motion (ROM) but you will better understand how your body works with load. Don't shortchange the count. Take 4 FULL seconds to the bottom. This will likely mean less load than your 3RM back squat BUT you WILL be stronger for it going forward!
Hold the standards. Form is priority as always.
Scale As needed.