6 rounds of
- 3 x Pause Weighted Pullups @ 10kg with 3 second pause at top (33×3)
- 3 x Pause Back Squats @ 65-70% of 1RM with 3 second Pause at bottom (31×3)
Then every 3 minutes for 9 minutes
- 10 x Rear Foot Elevated Split Squat per Leg @ 20kg per Hand in Farmer Hold
- 10 x Bent Dumbbell Row @ 20kg per Hand
Then accumulate
- 50 x Dips
Results: Used 170lbs for the Back Squats. Split Squats and Rows were very hard.