-Warmup
400M row
3 slow rounds
10 goblet squats 53/35
5 strict pullups or 10 ring rows
-Mobility
1 min lats
1 min couch
-Strength
15 mins to find 1RM clean
-Conditioning
4 rounds
400M run
15 burpees
-Warmup
400M row
3 slow rounds
10 goblet squats 53/35
5 strict pullups or 10 ring rows
-Mobility
1 min lats
1 min couch
-Strength
15 mins to find 1RM clean
-Conditioning
4 rounds
400M run
15 burpees