Warm up 7 reps of each
Romanian dead lift
Barbell row Front squat
Strict press back squat
Strength
Back squat-build a heavy six
Then three rounds of Minute one 3 back squats
Minute two Amrap pull-ups, kipping is ok
Minute three rest
Strict press-build a heavy six
Then three rounds of
Minute one three strict presses
To 30 seconds max pull-ups
Minute three amrap air squats
Minute four rest
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Great workout. Thank you.