Warm-Up

3 Sets:

125 Meter Row
5 Bottoms Up KB Press
:20 HS or Plank Hold
10 Ring Rows

Strength/Skill

3 Sets:

Strict HSPU x 5-10 or Seated Barbell Press x 5
Dumbbell Row x 6 each arm
Farmer Carry x 100 Meters

WOD

Teams of two, one person working at a time, complete the following for time:

Row 5k (switch every 250 meters)

*Worried about finding a partner? This can also be done solo, resting 1:00 after each effort.