Warmup
Row 500m
2x10 Wall Balls
2x10 GHD Back Extensions
2x25 Double Unders
Strength
5-3-1-3-5 Front Squat + 3 Jerk Dips last rep of each set
WOD
4 Rounds
5 Minutes of work each round
2 Min of rest between each round
In Teams of 3:
Row for Cals
Burpees
Box Jumps (24/20)
*All 3 teammates work at the same time, switch stations however you'd like.
REC
1 Lap Farmers Carry