30:30 Row (No Measure)
5 Rounds
Metcon (No Measure)
Wall Slide x10
Banded Y’s x15
Split Jerk (Emom)
Start @ 80% of your Split Jerk Max. Every minute on the minute add 5-10lb NO MORE THAN 10lb AT A TIME.
You get 3 strikes before your strength session is over. If form starts to give then hold your weight where it is and clean it up.
1000m Row (Time)
Max Effort 1000m Row