Three sets of:
Back Squat x 6-8 reps
Single-Arm Dumbbell Row x 8-10 reps each arm
*Both heavy as possible with perfect range of motion, depth, & mechanics
Four sets of 3-minute sprints, 1:30 rest, of: (16:30 total time including rest)
5 Handstand Push-Ups
10 Pistols (alternating legs)
Perform as many rounds as possible in 3 minutes, then rest 90 seconds between sets and pick up where you left off to start the next set. Score total number of rounds completed.