Essentials
3 sets of:
A1. Ring row or pull up negatives- 8-10 reps @3010; rest 45 sec
A2. DB walking lunges- 20 continuous steps @ 2010; rest 45 sec
A3. Bar dip negatives- 8-10 reps @ 20X2; rest 45 sec
A4. Goblet squats- 8-10 reps @32×1
+
10 min AMRAP:
300m row
5 man-makers

Fitness/Performance
A1. Push Press x3/Push Jerk x2/Split Jerk x1  x 5 complexes; rest 20 sec
A2. Max HS hold x 5; rest 2 min
+
10 min AMRAP:
300m  row
7 man- makers