Warm Up
Row 500 meters
3 Rounds
10 Jumping Air Squats
10 Hindu Push Ups
10 Alternating Dead Bugs
10 Supermans
Workout of the Day
For Time
21-15-9 reps of
Dumbbell Front Squats 30’s/20’s
Hang Power Snatch 75/55
Then
5 rounds of
9 Shoulder to Overhead 95/65
1 Rope Ascent
Then
75 Wall Ball Shots
500 meter Row