A. Back Squat

5×5 @ moderate to heavy based on feel

rest 2-3 mins

B. Weighted Pull Up or Bar/Ring Negatives

5x 3-5 @ moderate to heavy based on feel

rest 1-2 mins

7 MIN AMRAP

7 DB Burpees 50/35

7 DB Step Overs 50/35

7 Renegade Row 50/35

Purpose and Desired stimulus:

– squat strength

– upper pulling strength

– fast short intense conditioning