Deload to Reload week!

Flow Workout
For time:
Row, 1000 m
10 L/10 R Front Rack Box Step-ups, 45/35 lbs
10 Strict Pull-ups
10 L/10 R Single Arm Dumbbell Press, 35/25 kg
20 Alternating Mountain Climbers
Row, 750 m
10 L/10 R Front Rack Box Step-ups, 45/35 lbs
10 Strict Pull-ups
10 L/10 R Single Arm Dumbbell Press, 35/25 kg
20 Alternating Mountain Climbers
Row, 500 m
10 L/10 R Front Rack Box Step-ups, 45/35 lbs
10 Strict Pull-ups
10 L/10 R Single Arm Dumbbell Press, 35/25 kg
20 Alternating Mountain Climbers
Row, 250 m

Post Work 1x:
2min per side Pigeon Stretch
1min per side Thread The Needle