3 rounds
- 5 pull ups
- go with a barbell for the following if your comfortable with it.
- 10 hang power cleans
- 10 hang high pulls
- 10 bent over barbell rows
- 5 chin ups
- rest 1 min
- 1 min of each of the following for max reps
- dumbbell curls
- standing under hand row
- lat press downs
- rest 2 min
ISO 2 sets 10 reps= seated v grip rows, laying down straight bar curls, alternating DB curls