Strength

Superset 3 Sets (Ascending Weights) of:

8 Bent Over Barbell Row (Pronated Grip)

8 Barbell Shrugs w/2s Hold

8/Side SA DB Lawnmowers

8 KB Upright Rows

MetCon

8 Rounds For Time of:

8 Bar Facing Burpees

6 CTB Pullups

4 Squat Cleans (55/75#)