A) Back squat – build to a 1RM (use prescribed loading to get warmed up)
103#
B) 1 set: AMRAP strict pull ups @ 3010
C) Weighted pull up – build to a max (if 3 or more on B)
or Assisted strict pull ups @ 3010; take 5 sets t0 find a 3RM
+
Conditioning
3 sets for total time:
Row 200 meters
15 russian kettlebell swings
10 burpess (6′ target)
rest 2 min

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