Week 3
Back Squat
1x5 @75%
3x5 @80%

Superset: 

A) 5x3 ring pull up (weighted/ weighted neg./ 5x10 heavy ring row) @rpe7-8
B) 5x5 strict hspu (def./suf. hspu, box hspu, pike push up) @rpe7-8

3 rounds
A) 12 cyclist squat @mid-heavy
B) 8-8 single KB DL @rpe8 (you can use 2 KB)
C) 30-40” hollowbody hold