Warm up: 400m Run

500m Row then

Row Sprints- 20 seconds hard / 40 seconds easy 5 rounds

500m Row for time all out effort.

EMOM: Every 1 min for 10 mins, alternating between:

• 50 Double Unders
• 3 Push Press + 3 Push Jerk, pick load

Metcon: Partner WOD Teams of 3

4 rounds for time of:

• 75/60 Assault Bike Calories
• 60 Toes-to-bars
• 45 Power Cleans
• 30 Power Snatches
  • Round 1: 115/85 lbs
  • Round 2: 135/95 lbs
  • Round 3: 155/105 lbs
  • Round 4: 175/115 lbs

(SCALE AS NEEDED)