Warm-Up

400 Meter Jog

Then,

3 Rounds:

20 Single Unders
5 Bottoms-up KB Press
:20 Plank or HS Hold

Strength/Skill

Complete 5 Sets:

Unsupported Seated Barbell Press x 6 Reps
Single Arm DB Row x 8 Reps each arm

WOD

15 Minute AMRAP:

1,000 Meter Row

Then, with the Remaining Time…

10/8 Hand Release Push-Ups
15 Sit-Ups
15 Double-Unders