Warm-up:
3 Sets @ Easy Pace:
Jog 200m
10 Goblet Walking Lunges
Row 250m
10 Pushups
50 Single Unders + 10-15 Double Unders
Strength:
Front Squat 1RM
WOD:
For Time:
Row 500m
20 Strict Ring Dips
Run 400m
15 Squat Snatches, 115#/75#
100 Double Unders
10 Bar Facing Burpees
TIMECAP: 14:00
Extra Work: Snatch + Hang Snatch, build to max, then 90% x 3 sets