PART 1
For Time: 
21-15-9 
Barbell Back Squats
Strict Pull-ups/strict banded pull up/Inverted row/ring row
PART 2
3 Rounds - 30 0N/20 OFF
-BANDED KICK BACK L
-BANDED KICK BACK R
-ALT DEAD BUG (OPTION FOR WEIGHTED)
-BANDED SIDESTEP L
-BANDED SIDESTEP R