Back Squat
5-3-x ‘+1’
Complete 5 rounds of the following:
Wide grip pull-ups max reps, rest 15 seconds
Chin-up max reps, rest 15 seconds
Neutral grip narrow, max reps, rest 15 seconds
Rest 3 minutes
Complete 3 rounds of the following:
Row your best 500/meters -10 for 30 seconds*
Rest 30 seconds
*Take best 500m time and minus 10 seconds off of it.

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