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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