Endurance:

• 500 Meter row for time

Rest as needed

X 5

Strength:

1)   Front squats: 3.3.3.3.3

2)   Push Press: 3.3.2.2.2

WOD:

EMOM for 21:00

 0-7:00

• 5 Ring Dips + 5 Strict pull-ups

Right into

7:00-14:00

• 5 Power cleans (185/115) + 5 Burpee over the bar

Right into

14:00-21:00

• 5 Box jump over (24”/20”) + 5 Toe to bar