Strength

Front Squat
3 Reps @ 82%
5 Strict Pull-ups + 5 Strict DB Presses
1 Rep @ 87%
5 Strict Pull-ups + 5 Strict DB Presses
3 Reps @ 82%
5 Strict Pull-ups + 5 Strict DB Presses
1 Rep @ 90%
5 Strict Pull-ups + 5 Strict DB Presses
3 Reps @ 82%
5 Strict Pull-ups + 5 Strict DB Presses
1 Rep @ 93%
Rest as needed between

Work

“Guts and Glory”

For Time:
21 – 15 – 9:
Row for Calories
Thrusters (95/65) / DB Thrusters @ 45/30

15 – 12 – 9:
Bike for Calories
Hang Squat Cleans (95/65) / DB Hang Power Cleans @ 45/30

12 – 9 – 6:
Lateral Burpees over Bar
Overhead Squats (95/65) / DB Front Rack Lunges @ 45/30