Tuesday- BSQ Int + IGT
A. Back Squat @ 50X1, build to 5RM, take 5% off for 5, 10% off for 5
+
3 sets @ high effort
10 Unbroken CTB Pull Ups
Run 400m
rest 2 min b/w sets
+
3 sets @ high effort
10 HSPU’s
Row 500m
rest 2 min b/w sets
+
3 rounds not for time:
10 Pull Ups
10 Ring Dips
10 Box Jumps, 24"

A) 275x5... tho honestly the tempo for the last couple was a bit questionable even tho i had my phone counting the tempo out for me... specifically the rest between the last 2 reps was longer than 1 second.

255x5 took an extra 5# off to make sure i stuck to the tempo.
245x5 squatting is a lot less fun when its tempo lol! 5 seconds felt like an eternity.

3 sets @ high effort
10 Unbroken CTB Pull Ups
Run 400m
rest 2 min b/w sets

1) 2:08 no reped myself on a couple ctb... just lost the rhythm.
2) 1:58 better
3) 1:58

3 sets @ high effort
10 HSPU’s
Row 500m
rest 2 min b/w sets

1) 2:25
2) 2:33
3) 3:31 
smoked all the HSPU, slowest set was 13 seconds. the row was not fun.

3 rounds not for time:
10 Pull Ups
10 Ring Dips
10 Box Jumps, 24"

used this to really focus on the rhythm for my pull ups which felt much better towards the end.
strict ring dips. and practice really being explosive on the box jumps.