Skill:10 min emom
10-20 hollow rocks. Try to pick a challenging number and keep it the whole way.
At 10 min do 1 min of max v ups.
Wod: 15 min
Row 500 m
50 shoulder to overhead 115/75
30 shoulder to ovhd
Run 400 m
3 sets of weighted max plank hold. 45/35 Have partner place a weight on you once you start.