A) 3 Rounds:
10 Ball Slams 100m Row 10 Wall Balls
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B) 2 Rounds:
12 Lunges 12 Ring Rows 12 Russian Swings
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STRENGTH
Back Squat
4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8×2 sets
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WORKOUT
Buy-in: 400m Run
Then, 4 Rounds :
20 Front Rack Lunges 95#/65# 10 Pull-Ups
Buy-Out: 400m Run