rear foot elevated split squat @ 5010: 5/leg x 3 sets; first set unloaded, next two sets loaded
EMOM x 18 minutes;
1 - back squat, 4-6 reps
2 - KB rack hold, entire minute (you drop, finish out the minute with max reps burpees)
3 - 30 sec shuttle run
rest 5-7 minutes
for time: 50 strict pull-ups, medium grip pronated
Post back squat load, KB load, any missed rounds, and pull-up time to comments.