Warm Up
Row 500 meters
10 Deadlifts
10 Upright Rows
10 Overhead Press
10 Back Squats
10 Bear Complex
10 Curtis P’s
45/30
Workout of the Day
For Time
5 Rounds
9 Hang Power Snatch 75/55
15 Air Squats
21 Double Unders
Then
Row 500 meters
5 Rounds
9 Hang Power Clean and Jerks 75/55
15 Air Squats
21 Double Unders
Then
Row 500 meters