Warm-up:
Strength: (Pick One) Work up to @9 RPE
Back Squat:
Front Squat:
Paused Back Squat:
Reverse Lunge:
MetCon: (Pick one from each group)
4 Rounds:
1. Gymnastic: (Pick One) Work up to @8 RPE
Chinup:
Muscle-up:
Neutral-Grip Pullup:
Pullup:
Ring Row:
2. 400m Run
3. 90% of above Strength Exercise
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Strength:
Back Squat: 255×5 @9 RPE (+1 from lst time)
MetCon:
4 RFT:
6 Neutral-Grip Pullup (+1 from last time)
400m Run @8.2 MPH
5 reps (235#)
19:59 minutes