Performance

A.
Three sets of:
Back Squat x 3-5 reps @ 30X1 Modified to performance reps. 5x135, 155, 185, 185, 185. Not heavy.
Rest 60 seconds
Dumbbell External Rotations x 10-12 reps each arm @ 2110
Rest 60 seconds
Ring Rows x 8-10 reps @ 2111 8's
Rest 60 seconds

B.
Three rounds for time of:  11:12
Wall Ball Shots x 30 reps
Toes to Bar x 20 reps  1st 10 unbroken. 3rd round using pvc. Tough!