5 rounds of:
7-10 Bent Over Barbell Rows
14-20 Front Racked Lunges
Front Racked Lunges can be with your bent over row barbell or KBs or DBs. DB are easiest to hold and get through the reps. KB requires more stability in your abs, and barbell will afford the heaviest weight for leg development.
AMRAP, in 20:00, of:
500 Meter Row
15 Cleans (135/95)
5 Ring Muscle-Ups
Cleans can be upped to Clean & Jerks if you are sore from yesterday’s Push Presses. Use dumbbells or kettlebells for more of a conditioning emphasis.
Cut the reps in half-ish if you are determined to do 135/95 (or similarly heavy weight, but 15 reps/round is unreasonable.
5 Ring Muscle-Ups = 7 Bar Muscle-Ups = 9 Pull-Ups = 12 Ring Rows