Friday

4 rounds:

4 L-sit pull-ups

6 strict presses

5-8 weighted dips

ample rest between movements

 

for time:

10 over the bar burpees

15 STO (115/75)

20 front squats

25 deadlifts

30 pull-ups

25 deadlifts

20 front squats

15 STO

10 over the bar burpees