Warm Up

Row 500m
Then
3 Rounds "Cindy-ish"
5 Pull Ups/Ring Rows/Kips
10 Push Ups
16 Lunge Steps

Front Rack Lunge Warm Up

Mobility:
~ Dislocates
~ Chest Opener
~ Scorpion/Iron Cross
~ Individual

Workout

A. Front Rack Lunge 5x1 Climbing
(1 rep each leg)

B. "Bifrost"
5 RFT:
12 Front Rack Lunge Steps, 6 per leg (95/65)
12 C2B Pull Ups
12 GHD/Abmat Sit Ups

C. 4x600m Row, rest 2:00 between efforts