I want everyone to do A, if crunched for time do either B (if you need strength work) or C (if you need conditioning work), and then do D!

Mobilize, then:

A.)Every 90 seconds, for 6 minutes, complete:
Chest-to-Bar Pull-Up Negatives x 2 reps @ 51A1

and then

EMOM 6 minutes:

Ring Dips x 5 reps @ 2111 (adhere to the tempo)

Every 3 minutes, for 18 minutes (6 sets) of:
Pause Front Squat x 1 rep @ 32X1

Build over the course of the 6 sets to today’s 1-RM Pause Front Squat.

Every 10 minutes, for 30 minutes (3 sets) for max calories/reps of:
2 Minutes of Rowing (for calories)
2 Minutes of Burpee Box Jump-Overs (24″/20″)
2 Minutes of Assault Bike (for calories)
400 Meter Run

Three sets of:
Tuck up to V-Up x 15 reps
Rest 45 seconds
Ab-Wheel Roll Outs x 12-15 reps
Rest 45 seconds