Back Squat
5-3-x ‘+1’

5 rounds
Wide grip pull-ups max reps, rest 15 seconds
Chin-up max reps, rest 15 seconds
Neutral grip narrow, max reps, rest 15 seconds
Rest 3 minutes

Complete 3 rounds of the following
Row your best 500/m -10 for 30 seconds*
Rest 30 seconds

*Take best 500m time and minus 10 seconds off of it.