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WARMUP

• Row 500 Meters
• 10 Push-Ups
• 10 Air Squats
• 10 Pull-Ups
• 10 Sit-Ups

SKILL

Complete 3 Rounds Of:

• 3 Rope Climbs
• 6 Deficit Handstand Push Ups
• 9 Alternating Single Arm Dumbbell Squat Snatch (45/25lbs)

STRENGTH

• Weighted Pull-Up 1-1-1-1-1-1-1
• Weighted Dip 1-1-1-1-1-1-1

WOD

Complete 3 Rounds For Time Of:

• Row 1000 Meters
• 20 Pull-Ups
• 30 Box Jumps, 20 Inch Box