7.11

A1 Back Squat x 3 reps @ 75% @ 53×1 tempo x 4 sets
A2 DB prone row @ 31×3 x 6-9 reps x 3, rest 30 sec.
A3 Heavy single arm kb front loaded hold (40sec. per arm) x 3 sets, rest 90 seconds

Conditioning
5 minutes
1 rope climbs
20 double unders
~rest 3 minutes
5 minutes
5 CTB pull ups
10 kb goblet jump squats
~rest 3 minutes
5 minute armap
10 pull ups
20 plate OH walking lunge steps