Warm-Up

3 Sets:

125 Meter Row
10 Air Squats
20 Jumping Jacks

Strength/Skill

Complete 5 Sets:

Back Squat x 6 Reps @ 75%
Seated DB Press or Strict HSPU x 5 Reps

WOD

Complete the Following for Time:

1,000 Meter Row
30 DB Box Steps-Overs 45/30 20″
800 Meter Run

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Sweat Class

Warm-up

3 Sets:

10 Jacks
10 Pineapple Pickers
10 Banded Rows

WOD

EMOM for 20 Minutes:

Min. 1: 7 deadlifts
Min. 2: 7 dips
Min. 3: 7 burpees
Min. 4: 7 rows