Warmup
3x Row 250m, Rest 30 sec
3x10 Box Jumps
3x10 GHD Back Ext
3x6-10 Ring Dips
Strength
12 min EMOM
3 Hang Power Cleans + 1 Jerk
WOD
3 Rounds
Run 400m
Rest 2 min
REC
Tug-O-War!
Warmup
3x Row 250m, Rest 30 sec
3x10 Box Jumps
3x10 GHD Back Ext
3x6-10 Ring Dips
Strength
12 min EMOM
3 Hang Power Cleans + 1 Jerk
WOD
3 Rounds
Run 400m
Rest 2 min
REC
Tug-O-War!