Strength:

  1. Back squats: 3,2,1,3,2,1,3,2,1
  2. Dumbbell Arnold Press: 3 x 6-8, 2 x 4-6
  3. Dumbbell Supinated bent over rows: 3 x 6-8, 2 x 4-6

WOD: For time, 80% effort

400 Meter run

40 Cal row

40 Box jump (24″/20″), step down

600 Meter run

60 Cal row

30 Box jump (30″/24″), step down

800 Meter run

80 Cal row

20 Box jump (36″/24″),  step down