Part A: 

 

10 Back Squats @70% of 1RM 

60 Sec Rest 

10 Ring Rows (feet up on platform) 

60 Sec Rest 

 

x 4 

 

Part B: 

 

3 ME sets of strict Pull Ups. (hold 5 Seconds at the top) 

 

Part C: 

 

30 Sec of DU 

30 Sec of Thrusters (#45) 

30 Sec of Rest 

 

5 Rounds 

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