Warm up: row 2k w/85% effort for the last 200m
Mobilize
A) every 2 min for 12 min starting at 75% of 1 rm and going up each effort if possible.
snatch+2 ohs
B) class
C) 4 rounds
Run 400m
25/20 cal Assault Bike
15 chest to bar pull-ups
D)
3 rounds
1 min GHD Sit-ups
1 min Eye Level KB swing 53/35
1 min Push Up