STRENGTH
Superset

3 x
A. Double KB Bent Over Row x 12
B. Strict Toes to Bar x 8
C. Chin Up x 6

Superset: Perform exercise A then immediately
into exercise B and then into C then rest 2-3 min. 
Add weight on Chin Up as needed. If you’re still working
on pull ups, pick a progession and max out each set. 

METCON

4 Rounds
500 m Row
30 Lunges 
20 Sit Ups
10 Cal Ski Erg
5 Muscle Ups

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