Warmup 2x
Short lap
10 EB OH squats

10 ring rows
10 pushups
10 KB swings

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)

LAST WEEK OF THE WENDLER STRENGTH CYCLE!

MetCon - COMPARE THIS WORKOUT TO THURSDAY, WEEK 6 (August 18)
600m Row
15 P-Bar Dips
15 Knees-to-Elbows
300m Row
12 P-Bar Dips
12 Knees-to-Elbows
150m Row
9 P-Bar Dips
9 Knees-to-Elbows

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