A.  Barbell Back Squat, 4 x 6-8  B.  For Time

A.  Pull-Up, Wide Grip, 4 x 8-10 B.  3 Rounds

30 seconds on, 60 seconds off, 4 minutes rest after

A.  Barbell Front Squat, 2 Second Pause at Bottom, 5

A.  Bent Over Row, Single Arm, Dumbbell, 4 x 10-12 

30 seconds on, 30 seconds off, 4 minutes rest after

A.  Barbell Hang Snatch, 6 x 2-4 B.  For Time

A.  Standing Dumbbell Press, Single Arm, 4 x 6-8 B. 

A.  Gymnastics work x 20 min Hspu Mu Du Rope climb 

A.  Push Jerk x 4, AHAP B.  16.4/17.4 13 min