Warm-up

3 Rounds For Quality:
30s Ring Support / Plank
30s Deadhang from Rig (have one foot on ground if needed)
30s Superman Hold
10 (5L/5R) Split Stance DB See-Saw Presses

Work

“Crew Neck”

For Time:

27-21-15-9
Chest-To-Bar Pull-ups
Push Jerks @ 135/95
Calorie Row

Home Gym

15-12-9-6
Power Cleans
Push Presses

At the end of each round (4 rounds total) do 1 minute on any machine / 200m Run