Lifting: Weighted Strict Pull-ups and Bent Over Barbell Rows
Weighted Strict Pull-up 3-3-3-3, using heaviest weight per set
Bent Over Barbell Row 5-5-5-5, using heaviest weight per set
* Alternate sets
AMRAP 15 mins: Run, Burpees, and Bar Muscle Ups
Complete as many rounds as possible in 15 mins of:
Run 200m
10 Burpees
5 Bar Muscle Ups
* Scale to strict PU or Ring Rows