500 m row or 400 m run
3 rounds of:
10 OH lunges with KB
10 push ups with one hand on KB
10 goblet squats
5 strict Pull Ups, alternate grip each round.
Workout warmup, strength;
Warmup to 75%
5x3 @ 80%, add weight if you can but do 3 reps each round.
Front squats 115/75, RX+135/95
50 DU's after each round
1 hang, 1 from ground on the minute for 10 minutes.
Start at 65% and add weight as you can.
Ring MU's, max set on the minute for 10 minutes. Try and maintain same rep count for each min.