S/S/S:

Front Squat w/ 3 Sec Pause

5X3

Increase weight ea set

WOD:

7 min AMRAP of:

7 Pull-ups or Muscle Ups

7 Ring Dips

7 Air Squats

Scaling Options:

Pullups -> Ring Rows

Ring Dips -> Static Dips -> Box Dips

X-tra:

Tricep mash on bar – 2 min per arm

Roll out thoracic x 3 min