Warmup 2x
500m Row
10 OH Plate Lunge

10 Jumping Pullups
10 Ring Dips
5 Burpees

Mobility and Lift
What lift did you do last? Check your binder, and move on to the next lift (incl. mobility) in the series: Deadlift, Bench Press, Bent-Over Row, Back Squat, Overhead Press supersetted with Pullups.

Note: the rep scheme will change each time through the lift series (ex. second time doing deadlift is 3 sets of 3 reps rather than 3 sets of 5 reps)

MetCon
10min AMRAP

20 KB Swings
20 Burpees

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