Warm Up

A) 1 Round

400m Row

10 Wall Balls (Light)

300m Row

10 Wall Balls

200m Row

10 Wall Balls

100m Row

10 Wall Balls

B) 2 Rounds

100m Sprint

1 min rest

10 Burpees

1 min rest

Strength

5×5 Strict Shoulder Press @75% 1RM

METCON

With a Partner:

8 x 200m Run (alternating runs)

16 Unbroken Pull-ups (8/8)

16 Unbroken Wall Balls (8/8)

Then,

8 x 200m Row (alternating Row)