Performance

A.
Four sets of:
Back Squat x 3-5 reps @ 30X1  185x6, 225x5, 225x4
Rest 90 seconds
Strict Supinated-Grip Pull-Ups x Max Reps @ 21X0  6, 5, 4
(important to follow tempo here, abide by the 1 second pause at the bottom – ensure full extension)
Rest 90 seconds

B.
For time:  9:21 sloooow run
40 Wall Ball Shots
300 Meter Run
20 Burpees
300 Meter Run
40 Wall Ball Shots

Weight at 6:00AM: 217.4