1. Hamstring Leans 3x10 w/ 20# DB
2. Back Squat
3x1 @ 315# w/ 5 sec hold in hole
2x2 @ 335#
3. 4 RFT:
20 Pushups
10 Supine Ring Pullups (feet on floor)
5 Burpee Pullups
9:16
*Rest 5 minutes
500 meter Row
2:14
4.
Nordics 4x4
Machine Rows 2x10 wide, 2x10 narrow @ 75#
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