Warm up quickly: run/ row 3min. roll 3 min. dislocates and practice back squats
Skill: Back squat @ 3112 8,8,6,6, rest 4 min.
practice pull ups (if you are working on strict pull ups @61A2 2-3 x3) b/t sets or other ring work
WOD:
30 sec. amrap squats
30 sec. amrap ring rows
rest 6min. x5
