3 rounds, but no more than 10 minutes:
1. Weighted Strict Pull Ups x 4 (max weight allowing 5 unbroken reps)
Front Squat: 4x2 @ 80% 1RM – Work up to 80% of your most recent max and then hit four doubles. Work on the technique & mobility of the movement. Do not exceed 80%.
3 miles Bike