Strength

1 Paused Front Squat + 1.25 Front Squat + 1 Front Squat
Every 2 Mins x 7 Rounds
Start ~50% and build to moderately heavy load

Work

"Man on Fire"

For Time:
5 Rounds of "Nate"
100 Double Unders / 1 Min DUs
4 Rounds of "Nate"
100 Double Unders
3 Rounds of "Nate"
100 Double Unders
2 Rounds of "Nate"
100 Double Unders
1 Round of "Nate"

1 Round of "Nate":
2 Ring Muscle-ups / Chest-to-bar Pull-ups
4 Kipping Handstand Push-ups / Push-ups
8 Kettlebell Swings @ 32/24

CompTrain

3 Sets Not For Time:

9 Barbell Romanian Deadlifts
15 Parallel Bar Dips
21 GHD Sit-ups

Rest 2 Minutes Between Sets