Warmup 2x
200m row
10 OH  plate lunges

10 jumping pullups
10 ring dips
5 burpees

Mobility and Lift
PROGRESS ASSESSMENT WEEK: Pick 1-2 lifts and, working with a coach or spotter, build up to a new 1RM. If you choose to do 2 lifts, pick dissimilar lifts (in other words, don't do two pressing lifts, for example, or two lower body lifts).

MetCon
10-9-8-7-6-5-4-3-2-1
Deadlift (rx = bodyweight)
Pullups

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