General Warm up:

TABATA (:20 sec ON/:10 sec OFF) x 12 total sets:
1. Row
2. Cossack squat –> Curtsy lunge –> rower pike ups  –> Burpee Air squat
3. Spider man crawl steps –> squat to stand –> bar in rack assisted pull-ups –> bar in rack assisted pull-ups

CLICK HERE FOR THE WORKOUT EXPLANATION

A. 4/3/2+/4/3/2+ Backsquat
85/95/105%. 90/100/110% of 3RM front squat.
2 min rest btw sets
2+ = Try to get 2-3 reps more than 2.
20 min to get through part A. Be efficient and get to it!!

B. EMOTM 15 min:
1. 10 Dual DB thrusters @ 50/35; 35/25
2. 10 pull-ups (ring rows; 6 band assist strict pull-ups)
3. cal. row (ch: 15/12; rx: 12/10; fx: 10/8)