A.

2 sets, not for time

500 m row

10 Burpees

10 Toes to bar

rest 2 min

 

B.

Back squat

In 20 min establish a “clean” 3 rep max Back squat

(Clean means that the weight didn’t not move you out of position and proper form was maintained throughout movement)

 

C.

EMOM for 10 min

1 Back squat @90% of 3RM

5-7 Handstand push-ups