Warm-Up

3 Sets:

125 Meter Row
6 Dynamic Pigeons
20 Mountain Climbers

Strength/Skill

Complete 5 Sets:

DB Row x 8 Reps Each Arm
Strict Shoulder Press x 5 Reps

WOD

Complete 3, 3 Minute AMRAPs:

250 Meter Row
30 Double-Unders

Rest 2 Minute Between Each AMRAP

Score = Total Reps; Row = 10 Reps