Warm-up:
Strength: (Pick One) Work up to x2-6 @9 RPE
Barbell Row
Block Pull
Deadlift
Deficit Pull
Pendlay Row
Romanian Deadlift
Yates Row
Gymnastic: (Pick One) Work up to x6-15 @9 RPE
Air Squat
Box Jump
Lunge
Pistol
MetCon:
2-4 Rounds:
1. Strength: (Use 95% of Above)
2. Conditioning: (Pick One)
400m Run
500m Row
3. Gymnastic: (Use 95% of Above)
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MetCon:
4 Rounds:
10 Ring Dip
400m Run @8.4 MPH
6 (each leg) Reverse Lunge @125