Back Squat: 1X10 @ 60%, 1X8 @ 70%, 1X6 @ 75%, 1X4 @ 80% – rest 2-3 min. between each set.
7 rounds for reps and time of:
1 min Max UB Chest to Bar Pull-ups
1 min Max Time Ring L-Sit Hold
Perform as many pull-ups in a row without coming off of the bar. Chest must clearly hit the bar for each rep to count. Stay close to rings and start your count each round from when you get into the L-Sit position. Time stops when the foot drops below the rings.