A1 5 Back Squats (build to 75-80%)....



5 sets

A1 5  Back Squats (build to 75-80%)

Rest 30 sec

A2 Strict Pull-ups

F: Chin over Bar hold

P: 3 Strict Pull-ups (can be weighted)

S: 3 Strict CTB (can be weighted)

Rest 1 min


4 Rounds

12 min clock

30 sec on/off

B1 Rope Climb

F: Rope pulls from floor

P: Rope Climbs

S: Legless

B2 Squat Clean Thruster

F: Light Barbell or Medball

P: 135/95

S: 185/125

B3 Bike Sprint for Cal

*score reps