• WARMUP
  • Animal Walks
  • 2 Rounds 
  • Row 250m
  • 5 Burpees 

  • METCON (CAP 10)
  • For Time
  • Row 2000m

  • EXTRA WORK (Optional)
  • Push Jerk 5×5; rest as needed
  • Weighted Back Extensions 8-10 reps x3 sets; 2 min rest