Strength:

1. Back squat: 6 x 2

Conditioning: Assault bike

Sprint 10 cals

Rest 3-4 minutes

x 6 sets

Strength 2:

1. Push Jerk: 6 sets of 1

WOD: 

Row 100 Cals for time

rest 5 minutes

Row 50 Cals for time

rest 5 Minutes

Row 25 Cals for time