Workout of the day 5 Rounds for time- 30/24 cal row 400 ft Farmer carry 15 burpees 15 KBS

Gymnastics strength EMOM X 12 min Alternating Strict pull-ups Strict HSPU Workout of the day Every 4 minutes for 20 minutes- Run 200m 12 DB push press 12 T2B Rx 40/25# Rx+ 50/35#

8×3 Squat/power clean (rest 1-2 minutes between sets. Build to a heavy set) Workout of the day 4 Rounds Row 300m 15 Deadlifts 10 Front rack step back lunges Rx 125/85# Rx+ 155/105#