Row/HPCs/Plank Dumbbell Rows/Run

Strength
Split Jerk 3-3-3-3-3

Warm-up

Dynamic
Deep Lunge & Twist
High Kicks

(no measure)
AMRAP 8 Min.
5 Pull Ups
15 Sit Ups
10 Wall Balls
4 Inch Worms

*Spend 5 min. practicing Rope Climbs

Workout of the Day

Buy In: 1,000m Row
Then…
3 Rounds For Time:
10 Hang Power Cleans (135lb/95lb)
20 Plank Dumbbell Rows (35/25)
400m Run

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