Warm Up
250m Row
3 Rounds
15 Air Squats
10 PVC Passthroughs
5 Kip Swings
Workout
10 down to 1
Overhead Squat 115/75
1 up to 10
Pull-up
T1: modify as needed
T2: as written
T3: 155/105 and Chest to Bar
Accessory
3×12 Upright Row (the high pull in sdhp)
3×20 GHD/see the lights 45/35
3×15 reverse hypers