AM:
5 sets:
500m row @ 85%
-Rest 90s
1 min burpees over-the-erg
-Rest 60s

PM:
A. One and a quarter front squat
Build to a tough single for today in 8 min

B. Front squat
Build to a tough single for today in 8 min

C. Strict weighted ring pull-ups
3×5; 20×0 tempo; Rest 90-120s

D. Strict weighted ring dips
3×5; 20×0 tempo; Rest 90-120s

E. 10 min AMRAP:
3-6-9-12…strict pull-ups
3-6-9-12…strict handstand push-ups
*250m row b/w sets.