All Levels:

A.) Back Squat w/ Pause

5x3reps

*Pause on all reps for 3 seconds’

*In between Sets

3 strict Chin Ups

Function:

B.) 3 rounds

20 ring rows

20 dips

20 air squats

Perform/RX:

B.) 3 rounds

20 pull ups

20 dips

20 pistols

Compete:

B.) 3 rounds

30 C2B

30 dips

30 pistols

Results to BTWB!