1. Warmup
1:00 pigeon on each leg
Accumulate 2:00 squat hold
3 Rounds NFT
15 push-ups
15 Toes to Kettlebell

2. Strength
Strict Press – 5×5 @75%
Rest 2 mins

3. Met-Con
3 Rounds
30 Wallballs 20/14
20 Deadlifts 185/125
7 Ring Muscle Ups

4. Interval
4 Rounds
20/15 cal row
8 burpees
12 c2b pullups (These should be unbroken if you don't think you can complete them unbroken scale reps to 4-8 reps or regular pullups)
Rest 2:1