Warm up

A) 4-6min easy erg

B) Warm up sets for reverse lunge & bench press
(for example: 3x 6-8)

Workout

A) 3 rounds
16 back rack reverse lunge
8-10/side one arm supported DB row
Rest 2min

B) On the minute for 9min
1. 4 bench press @70-80%
2. 8-10 ring row
3. Rest

C) 50 toes to bar for time
--> Every time you break, perform 5 burpee to target