Warm-up

3 Rounds For Quality:
15 Butterfly Glute Bridges
12 Cossack Squats (6/side)
9 Pendlay Barbell Bent-over Rows

Work

“A Thousand Words”

For Time (25 Minute Cap):
1000/800m Row
30 Bar Muscle-Ups / Strict Pull-ups
10 Rounds of “Macho Man”

*Scale by doing 3 BMU/PLU at the start of each round of “Macho Man”

1 Round of “Macho Man”:
3 Power Cleans
3 Front Squats
3 Push Jerks

Home Gym

4 Minutes Any Machine / 800m Run
THEN
10 Rounds:
3 Deadlifts
3 Hang Power Cleans
3 Front Squats
3 Push Presses