• WARMUP
  • 2 Rounds
  • Row 500m
  • 15 Push-ups 
  • 20 Jumping Air Squats

  • STRENGTH/SKILL
  • Strict Press 5×5 – building start around 60%
  • **After Each Set Perform 40 DB Russian Twists UB AHAP**

  • METCON
  • 6 min AMRAP
    40 Lateral Burpees Over Bar
  • 40 Deadlifts 135/95
  • Max Calorie Row in remaining time