Back squat
Sets: 5
Reps: 2
Load: 90% 
Tempo: 2.0.X
Rest: 60-90s

Pull-ups
Sets: 5
Reps: 3
Load: build to a heavy triple
Tempo: 2.0.1
Rest: 60-90

Warmup sets: 5 at 60%, 3 at 70%, 1-2 at 80% - you can obviously add more if necessary

12 min AMRAP
4 Ring muscle-ups (sub 2 ring pull-ups + 2 ring dips)
16 Walking lunge 95/65
8 cal bike

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