Warm-up:
3 sets @ easy pace:
10 Box Jumps, explode up/step down
30 Single Unders + 10-15 Double Unders
Row 15 Strokes (5 Legs Only, 5 Legs + Body, 5 Full Strokes)
Strength:
Clean + Shoulder to Over Head + Back Squat + S2OH, 2-2-2-2-2
WOD:
For Time:
21-18-15-12-9-6-3 Row OR Assault Bike for Calories
Alternate With
63-54-45-36-27-18-9 Double Unders
TIMECAP: 14:00
Extra Work: 2 Front Squats + 1 Jerk 1-1-1, 3×1