Warm-up:
15-12-9:
Overhead Squat
Ring Row (+ Sit Back on set of 9)
Strength:
Overhead Squat 5RM, then 90%x5x3
WOD:
30 Muscle-Ups For Time
TIMECAP: 10:00
Extra Work:
4500m Progression Row
0-1500m @ 60%
1500-3000m @ 70%
3000-4500m @ 80%
Warm-up:
15-12-9:
Overhead Squat
Ring Row (+ Sit Back on set of 9)
Strength:
Overhead Squat 5RM, then 90%x5x3
WOD:
30 Muscle-Ups For Time
TIMECAP: 10:00
Extra Work:
4500m Progression Row
0-1500m @ 60%
1500-3000m @ 70%
3000-4500m @ 80%