Warm Up: 400 meter Run

20 standing SPT

4 minutes AMRAP:

5 PVC Tempo OHS (3 seconds on the way down & at the bottom)

5 Inch Worm

5 Burpee Lateral Jump Over PVC

Strength: Overhead Squat 1-2-3-4-5-6-7-8 Ladder:

Weight should be @~65-75%1RM for all sets! Complete one rep, then 2, 3 so on & so forth until failure or 8 reps.

*Rest exactly 60 seconds between sets.

WOD: In Teams of 2 For Time:

12 Rope Climbs

1.6 Km row (200m intervals)

70 S2OH @50/35kg

1.6 Km row (200m intervals)

*I Go You Go.

Time Cap: 25 minutes.