A. Overhead squat – 5×3 at a moderately heavy weight. If you have a max, aim for about 75%.
B. 8 minute AMRAP of:
5 deadlifts at 55%
7 ring dips (scale to ring push-ups or push-ups)
7 strict pull-ups (scale as needed).
Compare to Jan 18 2017.
C. Accumulate 3-4 minutes in a single arm plank. Remember to keep your hips square to the ground.