Back Squats and Weighted Pullups then Step Ups, Dips and Rows

4 rounds

• 3 x Pause Back Squats, increase weight per round
• 3-5 x Weighted Pullups @ 10g

Then EMOM for 12 minutes (6 rounds of each)

• 6-8 x TRX Russian Pushups @ 10kg
• 3-5 x Straight Arm Pullups

Then AMRAP in 12 minutes

• 24 x Alternating Step Ups @ 10kg per Hand (total, 12 per leg)
• 12 x Toes to Bar
• 6 x Barbell Bent Rows @ 50kg

Results: Back Squats 185-195-205-210lbs/95kg (no pause on last rep). Straight arm pullups were OK, could only get full height (looking over the bar) on the first couple of reps each round. Metcon 3 rounds plus 18 reps.