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A. Back squat – Find your 3 rep max (or heavy set of three).

B. 3 rounds, not for time:

– 5 DB presses per arm (as heavy as possible, but let your weaker arm determine the load)

– 5 single leg dead lifts per leg (2 DBs or KBs, increase weight if possible without losing form)

– 5-8 horizontal ring rows with 2 second pause at top (modify to non-horizontal position,  still with 2 second pause).

C. If time, or do as homework: 3 max effort sets of scapula push-ups.