3 Rounds: (25 min Cap)
20 Strict Pull Ups->30 Ring Rows
30 Dead Lifts 115/75->95/65->75/55->Kb DL
40 One Arm DB/KB Press 30/20->20/10 (minimum sets of 5 each side, should be broken equally, 40 total reps )
40 Goblet Squats 53/35->44/26->35/18
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Athletes should expect, and focus on, a deep burning in this one. Go for big sets and go as deep into that burn as possible. Remind athletes to focus on perfect form and full range of motion throughout.