• WARMUP
  • Row 500m
  • Dynamic Warmup
  • 20 PVC Pass Through
  • 20 Air Squat 
  • 20 Kip Swings

  • METCON
  • Row 500m (CAP 1:48/2:05)
  • Directly into
  • 5 Rounds 
  • 12 STO 115/75 – challenge this weight
  • 15 C2B – modify to Pullups if needed