Warmup
Row 250m Hard
3x 2 Muscle Ups + 4 Ring Dips
3x10 Knee Jumps
3x15 Air Squats
Strength
3x 5 Strict Shoulder press + max push press
WOD
100 Wall Balls
Every rest do 1 Rope Climb
REC
5 min AMRAP
With a partner, alternate Burpees:
3, 3, 6, 6, 9, 9...
Dr. Popp, Master (50-54) moving on.