A. Back squat @ 40X1; 6-8 x 4; rest 2min
B. Wt Pull up @30X1; 4-5 x 4; rest 2min
C. Powell Raises 10-12 x 3; rest 1 min bw arms

+

12min EMOM
min1-- Strict Pull ups amrap in 30sec
min2-- Walking lunges 12-14 steps bwt only

rest 2min

5rds--EASY pace

1min Row
1min Abike
1min Skip rope
1min SA FW #70 (switch hands after 30sec)