Strength

EMOM- 10 minutes
Ring Row 6-10 or Strict Pull Ups 4-6

Strength

3 Rounds
200 meter Farmer Carry
30 Second Plank

WOD

20 minute AMRAP

150 meter Row/.4 mile Bike
20 Bent Over Row (95/65)
200 meter Run
20 KBS
150 meter Row/.4 mile Bike
20 Sit Ups
200 meter Run
20 Deadlifts (95/65)
150 meter Row/.4 mile Bike
20 Squats
200 meter Run
20 Slam Balls