Strength
Back Squat
Establish a 5 Rep Max – Record to iPhone or Notebook
Metcon
5 Rounds of:
10 Pull Ups
10 Deadlifts (95lb/65lb)
10 Shoulder to Overhead (95lb/65lb)
Rest 5 Minutes
3 Sets Max Rep Ring Dips
Alternate with
3 Sets Max Rep Ring Pull Ups
3 Sets Max Rep Ring Pull Ups