A. Back squats
* Set 1 – 3 reps @ 70%
* Set 2 – 2 reps @ 80%
* Set 3 – 1 rep @ 90%
* Set 4-5 – 1 rep @ 95-105%
Rest 2-3 minutes between sets
B. 3 rounds of:
10 chest to bar pull ups
10 burpees
Rest exactly 2 mins between sets
C. 50 dips for time