Rowing Sprints 2X 150 Meters 30 Second rest 200 Meters 30 Second rest 250 Meters 30 Second rest
Wod 3X 6 Power Cleans 155/105 12 Kettlebell Swings 53/35 CC: 185/130, 70/53
Post Wod 5X 30 Second Plate Pinch 35/25 10-15 GHD Sit-ups(scale with med-ball sit-up)