Warm Up
Row 300m
Dynamic Drills
Ankle, Hip, and Front Rack Mobility
Then
- Front Squat x 10 @ 31X1 (45/35#)
- Ring Rows x 5 @ 20X1
Strength/Skill
4 Sets
- A1: Front Squat x 3-4 reps @ 31X1 – Rest 60 seconds
- A2: Weighted Pull Up x 3-4 reps @ 20X1 OR 2-3 reps @ 40A1 – Rest 60 seconds
- A3: FLR on rings x 45-60 seconds – Rest 60 seconds
MetCon
3 Sets
Against a 4 minute clock:
- Row 500m
- Thrusters x 15 (45/35#)
- Pull Ups x Max reps in time remaining
Rest 4 minutes between sets
