AM:
3 sets @ 90%:
1 min row
-Rest 30s
(Into)
3 sets @ 80%:
2 min row
-Rest 30s
(Into)
3 sets @ 70%:
3 min row
-Rest 30s
(Into)
3 sets @ 90%:
1 min row
-Rest 30s

PM:
A. Front squat
Build to a tough single for today in 8 min

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

C1. Strict weighted ring pull-ups
5×2; 20×0 tempo; Rest 30s
C2. Double DB bent over rows
5x30s AMRAP; Moderate; 20×0 tempo; Rest 2-3 min

D1. Strict weighted ring dips
5×2; 20×0 tempo; Rest 30s
D2. DB bench press
5x30s AMRAP; Moderate; 20×0 tempo; Rest 2-3 min

E. 10 min AMRAP:
100’ D-ball Zercher carry – tough
50’ handstand walk
1 mile assault bike