Warmup
Run 400m
3x10 Box Jumps
3x10 KB Vups
3x10 Lunges
Strength
5x Max Rep Ring Rows
*5 Sec pause at the top with rings touching your body
WOD
25 GHD Situps or Abmat Situps
25 KB Swings (2/1.5)
25 Renegade Rows (55/35)
25 G2O w/ plate (45/35)
25 Parallette Passthroughs
*Renegade Row = 1 Pushup + Row L + Row R
REC
1 min Max Renegade Rows