Front Squat

8 reps
@20x1
2 min rest bt sets
x 3 sets
60% of 1RM

B1. Ring Push Ups

10-15 reps 30 sec rest x 3 sets @30x1

B2. Single Arm Ring Row

8 reps per arm 30 sec rest x 3 sets @30x1

20 min for Quality

20min AMRAP
20 cal row
10 sec L sit from pull up bar
10 cyclist squats 35/20 DB in goblet (heels elevated)
5 dead hang to inverted hang
10 box step up DB 35/20 per hand