Focus:

Deadlift

15min to Establish a 5RM

 

WOD:

0:00-5:00min

Max Meter Rowing

5:00-7:00min

Rest

7:00-12:00min

5min AMRAP

20 KB Swings 24/16kg

10 Burpees

5 Box Jump Overs

12:00-14:00min 

Rest

14:00-20:00

Max Meter Row

 

Recovery:

10min BIke or Row Easy Cool Down