1) WARM-UP:

Stretch

Mobility: Band Lat 2 x 15 sec, wall quad 2 x 15 sec

2 Rounds:

10 x Pushups

10 x Ring Rows

100m run

2) STRENGTH:

Alt. EMOM 8:

Bench Press x 10,8,6,4

DB Situps x 10,8,6,4

—2 min rest—

Alt. EMOM 6:

Pull-ups x 10,8,6

DB Lunges x 16,14,12

3) CONDITIONING: AMRAP 5

10/8 X Cal Row/Ski/AAB

20 x Mt. Climbers

30 x Plate Hops @45/35

4) METCON: Every 3 min for 9 min

5 x Rope Climbs (scaled 10 x rope pulls)

10 x Deadlift @225/155 (Rx+ 275/185, scaled 185/125 or less)

20 x Single Arm DB S2OH @50/35 (Rx+ 70/50, scaled 45/30 or less)