5.13

3-5 minutes of workout prep
x-band walks x 10 side (1/4 squat position)
Bench OH stretch + ext. rot and elevation x 10/side
TGu x 3/side

then

A.1 CG bench press x 3-5 reps x 3 sets
A.2 DB bulgarian split squat x 3-5 /side x 3 sets
A.3 side plank hold x 20 sec. per side x 3 sets
+
For time @ 70%
1K row
15 DL @ bwt
15 burpees over the bar
rest time = work time

for time @ 80%
750m row
12 DL @ bwt
12 burpees over the bar
rest time = work time

for time @ 90%
500m row
9 DL @ bwt
9 burpees over the barbell