Warm-up
4 sets
5 Stroke Row Sprint
3 Inch Worms
3-5 Strict Ring Pull-ups/Ring Rows
Low Ring MU Progressions
Weightlifting
Dumbbell Z-Press (5×6-10)
*Two DB’s build to heavy set in rep range
Metcon
Metcon (5 Rounds for reps)
5 sets
On a 1:00 clock
10/7 Cal Row
ME C2B (Rx+ Ring MU)
Rest 1:00