Strength:
Back Squat: Warm up, then:
3@70%,
3@80%,
3+@90% (Last set is a for max reps).

WOD:
5 rounds, each lasting 3 minutes Complete as many rounds as possible of:
3 Ground To Overhead (155/115)
6 Ring Dips
9 Chest-To-Bar Pull-Ups
*Rest 1 Minute Between each 3 minute round.

Pick up where you left off.

9 plus 3 G2O

Rxd.


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