1.) 4XME Tempo Strict Pull-ups (fast up, 3 second pause with chin over the bar, 3 seconds back down) - rest 90 sec.
2.) 4X3 Behind-the-neck Push Press with 3 second Pause OH (clean grip) - heaviest possible, rest 90 sec.
3.) 3 x ME dips (weighted if possible)
4.) Back squat 5 x 3 @ 90% of Mondays 3 RM
5.) WOD
5 rounds for time:
10 HSPUs
20 KB swings (1pd/1.5pd)
30 double unders
40 weighted lunges (20/30# dbs)
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