Warm-up
Row 200m
10 push-ups
15s Hanging L-Sit
2 rounds
Metcon prep:
Shoulder Press
Hang Muscle Clean
Dynamic knee tucks
Push press
Hang power clean
Toes to bar
Metcon (No Measure)
Every 3m for 12
Push press x5
Hang power clean x10
Toes to bar x10
Metcon (4 Rounds for distance)
Rowing intervals
20sec Max SPM
finish to 500m.
Rest equal to work
4 rounds
*Record distance @ 20s