Warm Up: 6 minutes AMRAP Of:

150 meter Row (focus on form!)

8 Box Step Overs @50cm (no weight)

10 SDHP @empty bar

Strength: Front Rack Lunges 5X10 @50%1RM Front Squat.

*Rest 2 minutes between sets.

WOD: 3 Rounds Of 1 minute ME each:

SDHP @40/30kg

Box Step Overs @50cm & 22.5/15kg each hand

Cal Row

*Rest 1 minute between rounds.