Warmup
Row 1k *Increase pace every 200m
15 Knee Jumps
15 Russian Swings
15 Goblet Squats
Strength
Back Squats
3 @ 65% 1RM
3 @ 75%
Max @ 85%
WOD
6 min AMRAP
50 Wall Balls (20/14)
Then Rounds of:
30 DU
3 MU
At 6 min, start another 6 min AMRAP
50 Wall Balls
Then Rounds of:
8 T2B
8 Pushups
REC
3x10 DB Renegade Rows