Strength – Pull Ups and Back Squat
Build to a 1RM Heavy Back Squat in 5-6 working sets 

Post: 3 sets of 5-8 Weighted Pull Ups (or challenging banded strict pull up)

Time:20 Minutes

THROTTLE UP/HAMMER DOWN
15/12 Calorie Row
10 Chest to Bar Pull-ups 
12 Burpee Box Jump Overs (20) 
@5:00 
15/12 Assault Bike 
10 Chest to Bar Pull-ups 
12 Burpee Box Jump Overs (20)

Time Cap: 10Minutes
RX: Pull Ups
FX: 12/9 Row, 12/9 Assault Bike, Scaled Pull Ups,