Specific Warm-up:

3 Rounds

10 Push-ups

10 Ring Rows

20 Mountain Climbers

Auxiliary Strength

Alternating Every Minute on the Minute for 18 minutes (9 sets each):

Bench Press (3x3 @80-85%, 3x2 @85-90%, 3x1 @AHAP)

8 Single Arm DB/KB Row (4 each arm)

MetCon:

5 Rounds For Time:

7 Deadlift

11 Lateral Bar Burpees

*Pace: Aggressive: 6:30, Solid: 7:30, Limit: 9:00

*Deadlift: core braced, drop your hips with chest up as you connect reps, squeeze your butt at the top of each rep

*Burpees: send it, no pacing, just go

Beginner: 185/125, Up Downs

Intermediate: 225/155

Advanced: 275/185

Sport: 300/240