Warm-Up
1 Mile Bike
then…
2 Rounds
10 Single Arm Ring Row
15 Single Leg RDL
15 Front Rack Contralateral Banded Lunge (each side)
ME Strict Chin Up(3 seconds descent per rep. Sub banded Chin ups with the same tempo)

Strength
Every 90 Seconds for 7 Rounds
1 Front Squat
80%-> AHAP

Conditioning
4 Rounds:
30 Air Squat
20 Kettlebell Swings (28/20kg)
10 Chest to Bar Pull-Up