Warm-Up:

400m run

3 rounds for quality

10 KBS pick load

10 KB bent over row

10 T2B

Strength:

Strict Pull-ups

3 sets of 10

Add weight if needed

Rest as needed

GHD Situps

3 sets of 10

Beginners scale to parallel!!!

Metcon:

3 rounds for time of: 

500m Row

12 Burpees over the rower

21 Box Jumps, 24/20 in