3x
250m row
12 v ups or 20 single leg v ups
12 Bulgarian ring rows ]
12 push ups to alternating toe touch pike up
Strength
Push Press 10-8-6-4-2
Every 2:00x 5
Push Press for load:
#1: 10 reps
#2: 8 reps
#3: 6 reps
#4: 4 reps
#5: 2 reps
5 jumping chest to pull ups after each set
WOD
6 kb/db complex
(1 dual row, 1 dual clean, 1 dual push press)
20 alternating db bench press (total or 10 ea)
3 rds