Ranger V3 W5D3

Strength:
Wide Grip Pull Up 60 Total
Pendlay Row 4x15
Straight Arm Pull Down 4x15
Ball Slam #30 4x25

METCON:
12 AMRAP
20cal Assault Bike + 20x Wall Ball #20 + 50x Double Under

Conditioning:
4-Mile Run sub 30min