Warm-up:
- 3×7 HR Push-up
- 3×20″ Pull-up Hang
- 3×8 DB Rows
- 3×8 Romanian DL
- Ramp-up
Skill/Strength:
B-O Barbell Row
5×2 @ 95%
MetCon:
4 min x 2 rds.
RX
- 15/10 cal. Row/Ride
- 10 Burpee
- 5 Power Snatch 135/93
Fitness/Recovery
- 15/10 cal. Row/Ride
- 10 Air Squat
- 5 Deadlift 135/93