Tuesday 2016.08.30

A. Back squats, 2-second pause at bottom, 3-rep max
Followed by 3 sets of:
B1. Strict pull-ups, 3-5 reps, rest 20 seconds (add weight if hitting 5 reps)
B2. Scap Pull-ups, 1-second pause at top, 5-7 reps, rest 20 seconds
B3. Top of ring row hold, 15-30 seconds, rest 2:30 (add time each week)

As many reps as possible in 9 minutes of:
9 dumbbell thrusters (35 lb. / 20 lb.)
9 box jumps
9 burpees