Back Squat
Sets: 5
Reps: 5
Load: 75%
Tempo: 2.0.1
Rest: 60s

Chin-ups
Sets: 5
Reps: 5
Load: BW+
Tempo: 2.0.1
Rest: 60

B1) Metcon

1 mile bike, 
then
4 rounds of
4 ring muscle-ups 
8 box jumps 24/20
then, 
1 mile bike

Accessory

Side plank with hip abduction

Sets: 3

Reps: 10

Load: BW

Tempo: 3.0.1

Rest: 30s

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