Strength:

1. Front Squat: 4 x 3
2. RNT Dumbbell Split squat: 3 x 6-8 each leg
3. Weighted Planks: 3 x 60 seconds

WOD: For time

200 Meter run

10 Rower Pikes

15 Cal Row

30 Meter Single Arm Front Rack KB walk each arm