Warmup
Row 500m
3x12 Pushups
3x10 GHD Situps
3x10 GHD Hip Extensions
Strength
3x 5 Bench Press + Max reps of Ring Pushups
WOD
Start with and every minute on the minute - 10 HOD Pushups
Complete 120 KB Snatches
*Alternating not required.
REC
6 Legless Rope Climbs
*LSit if possible