A)
Pause back squats
5 x 4 @ 70%
With
Strict press 5 x max reps @ 70%
B)
10 min amrap
10 x thrusters (95,65)
10 x c2b/pull ups
C)
5 rds
1 x leg less rope climb/ rope climb
20/15 x cal row
30 x double unders
Optional accessories
5 x 7/3 muscle ups
5 x 5-15 ghr
5 x 10 one arm rows
5 x 10 bent lateral complex