A) 7 sets
1:00 row @ 75%
5 strict pull ups
5 strict HSPU
Rest 1-2:00
B) 30min AMRAP @ 75%
3:00 row / AD / 600m run
1:00 box step ups
1:00 plank
C) 20min EMOM
1- 100ft tough sled
2- :30 slam ball to shoulder
3- 50-100ft bear crawl
4- 150m (200m) run
D1. 4-6 Pull to sternum, rest :30-1:00 (seated or on high-rings)
D2. :10-:15 bottom of ring dip hold, rest :30-1:00
D3. :10-:15 false grip hold (rings or bar)
X 4-5 sets