1. Mobility
Couch Stretch, 2min./side
Standing Straddle, 4min

2. Warm-up
3 Rounds
10 Empty Bar Thrusters
20 Sit-ups
(RX+ 10 GHD sit-ups)

3. MetCon
"Tabata Something Else"
Tabata Pull-ups
Tabata Push-ups
Tabata Sit-ups
Tabata Air Squats
(The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals)
(There is no rest between exercises)
(Scale pull-ups and push-ups as needed)

4. Strength
Find a 3RM Back Squat

5. Competition Side Work
500m Row For Time