Warmup
50 Air Squats
3x 2 Muscle Ups + 4 Ring Dips
3x10 GHD Back Ext
3x6-10 HSPU
Strength
5-3-1-1-1-5 Strict Shoulder Press
WOD
25 min AMRAP
Partner WOD
Partner A: Run 400m
Partner B: Run 400m
Partner A: Row 500m
Partner B: Row 500m
*Partner not working holds a side plank while other partner is working.
REC
Tabata Renegade Rows (4 min Total)