Warm-up:
Row 1000m
3 sets @ easy pace:
8 Press
10 Tap Swings on Rings
12 Box Jumps, step down
12 Overhead Squats, light, pause at bottom
Strength:
Performing a set every 2 minutes:
Press to max double, then 90%x2x3
WOD:
2 Rounds For Time:
10 Muscle-Ups *Modifiable
20 Box Jumps, (30/24)
10 Overhead Squats (175/115)