All Levels:

A.) Floor Press

6×5

*In between

Banded Pull Aparts

4×20

Function:

B.) For time:

25 cal row

25 Push-ups

25 air squats

25 Russian KB Swings (1.5/1)

25 lunges with KB in front rack

25 Russian KB Swings (1.5/1)

25 air squats

25 Push-ups

25 cal row

Perform/RX:

B.) For time:

25 cal row

25 HR Push-ups

25 Pistols

25 American KB Swings (1.5/1)

25 lunges with KB OH

25 American KB Swings (1.5/1)

25 Pistols

25 HR Push-ups

25 cal row

Compete:

B.) For time:

 30 cal row

30 HR Push-ups

30 pistols

30 American KB Swings (2/1.5)

30 lunges with KB OH

30 American KB Swings (2/1.5)

30 pistols

30 HR Push-ups

30 cal row