Tuesday- BSQ + UB Volume + Aerobic work
A. Back squat @ 13X1 no belt, build to tough single in 10 min
B1. CTB Pull Ups, 4 x 14 unbroken, rest 30 sec
B2. Strict Ring Dips, 4 x 14 unbroken, rest 2 min
+
20 min @ HR 130-160 building
100 Cal Air Bike
2000m Row
Run remaining time:

A. 315

B1, 14,14,14,14

B2. 14,14,14,14

Metcon

100 cals around 8:15 ish

2k row 8:33 2;09 pace

400m run