Strict or weighted pull-ups
6-6-6-6-6
L3:
3 Rounds:
400m Run
15x OH Squats (95#/65#)
5x Muscle-ups
L2:
3 Rounds:
400m Run
15x OH Squats (80#/55#)
5x Pull-ups
5x Ring Dips
L1:
3 Rounds:
400m Run
15x OH Squats (65#/45#)
5x Ring Rows
5x Push-ups