Warmup
Row 250m Hard
3x 2 Muscle Ups + 4 Ring Dips
3x10 Knee Jumps
3x10 Wall Balls 11"
Strength
6x 1 Power Clean + 1 Squat Clean + 1 Jerk
WOD
Row 2K
Rest 2 min
Row 1K
Rest 1 min
Row 500m
Rest 30 sec
Row 250m
REC
Mobility - Coaches will share a mobility nugget with you.