Banded side steps
Ring rows/pull-up negatives/pull-ups/MU
Pause Back Squat (5×4)
**Have fun. This is week three and the weights should be getting heavy.
***Move with focus and precision.
Metcon (AMRAP – Reps)
*Barbell should be a good reflection of your overall strength and abilities.
**Bar my come from floor or rig.
***Challenge your gymnastics and scale it to an effort equal to the Back squat.