A.

3 sets
500 m row @85%
rest 2 min

B.

Weighted Pull-up
7×2

*Increase from last week on each set. Try and create a systematic increase per set that you perform and increase each set every week at your own discretion.

C.

5 Rounds for time of:
400 m run
20 Push-ups
10 Hang power clean + push press (115/85)

rest 5 min, then

5 Rounds for time of:
15 Pull-ups
50 Double Unders

*Score each section separately.

D.

3 sets
Weighted Bulgarian lunge x8 ea leg. @3010
(Hold a KB or DB in each hand)

Weighted Hip ext x10 @31×1

rest as needed between sets