Warm-up:
Gymnastic: (Pick One) Work up to x6-15 @9 RPE
Dip
Handstand Pushup
Muscle-up
Pushup
Ring Pushup
Strength: (Pick One) Work up to x2-6 @9 RPE
Barbell Row
Block Pull
Deadlift
Deficit Pull
Pendlay Row
Romanian Deadlift
Yates Row
MetCon:
2-4 Rounds:
1. Conditioning: (Pick One)
400m Run
500m Row
2. Gymnastic: (Use 95% of Above)
3. Strength: (Use 95% of Above)
MetCon:
4 Rounds:
400m Run @8.5 MPH
8 Barbell Row @135 (+1 from last time)
11 Ring Dip (+1 from last time)