10.3

A1. Back Squat @ 42×1 x 3 reps x 5 sets @ same weight as last week
A2. Supinated Barbell bent over row @ 3020 tempo x 6-8x 5 sets
A3. Rear delt flies @ 8 reps @ 3010 tempo x 5 sets
+
90 seconds on / 90 seconds off x 6 rounds
300/250m row or 18/12 cal on AB
Am rap pull ups

**can scale to CTB pull ups or muscle ups (ring or bar)