Baseline

Warm-Up 

2 rounds
Row 250m
10 front squat
10 push-ups

Strength: 5×3 front squat
135,165,185,205,225,245

Super Set: 5×5 strict dips
Metabolic Conditioning:
"Baseline"

In this baseline workout, the goal is to complete a

500-meter row followed by
40 air squats
30 sit-ups
20 push-ups
10 pull-ups for time.

3:45