Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

50 partner pullovers

Workout Warmup:

9 min alternating EMOM of:

150 m run

10 DB bent over rows on bench, 5 each arm, heavy.

10 KB snatches, 5 each arm. Work up to 24/16kg

Workout and endurance:

5 strict pull-ups, no kipping. Mod with jumping negative (2 sec eccentric drop) or light band. (any grip)

10 push-ups

10 squats

150 m run or row

5 strict pull-ups

15 push-ups

20 squats

150 m run or row

5 strict pull-ups

20 push-ups

40 squats

150 m run or row

5 strict pull-ups

25 push-ups

80 squats

150 m run or row

RX+ add additional round of:

5 strict Pullups

30 pushups

100 air squats

150 m run or row

Lift and skill:

make up a lift and skill you missed this week.