Buy-in:
3 minutes row for technique
then PVC Circle

Strength & Skill: 4 sets
5 front squats (increase across sets as able)
75′ hand over hand rope pull
45 sec plank
7 single arm DB Z-press each

Conditioning: 3x – Against a 3 minute clock, complete:
400m row + max box jumps
rest 2 minutes

$-out: 2x
3 ring pull-ups + 3 skin the cats
10 hollow / tuck rocks
5 jump to bar support