500m row or 400m run

3RFQ

5 strict pull ups (use a band if you need to)

10 push ups

20 box dips

 

Midline:

Tabata Arch Rocks

 

Deadlift Every 1:30x5

1: 1x5@70%, 2. 1x4@75%, 3. 1x3@80%,

4. 1x2@85%, 5. 1x2@90%

 

8 min AMRAP

10 pull ups

10 sit ups

 

Add 2 reps each round.