Warm-up:

Strength: (Pick One) Work up to @9 RPE
Barbell Row
Block Pull:
Deadlift:
Deficit Pull:
Pendlay Row:

MetCon: (Pick one from each group)
4 Rounds:

1. 90% of above Strength Exercise
2. Gymnastic: (Pick One) Work up to @8 RPE
Air Squat:
Box Jump:
Lunge:
Pistol:
3. 400m Run