Warmup
Row 500m
3 Rounds
10 Russian KB Swings
10 Goblet Squats
10 GHD Situps
Strength
Deadlifts
3 @ 60% 1RM
3 @ 65%
3 @ 70%
3 @ 75%
Max @ 85%
WOD
7 min AMRAP
3 Squat Snatch (165/115)
20 Wall Balls (20/14)
REC
Row 500m (Moderate)
Warmup
Row 500m
3 Rounds
10 Russian KB Swings
10 Goblet Squats
10 GHD Situps
Strength
Deadlifts
3 @ 60% 1RM
3 @ 65%
3 @ 70%
3 @ 75%
Max @ 85%
WOD
7 min AMRAP
3 Squat Snatch (165/115)
20 Wall Balls (20/14)
REC
Row 500m (Moderate)