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Warm-Up

2 Minute Bike or Row

Then,

3 Rounds:

20 Single-Unders
10 Bottoms Up KB Press
20 Banded Pull Aparts
10 Ring Rows

Strength/Skill

9 Bench Press
4 Barbell Row
7 Bench Press
4 Barbell Row
5 Bench Press
4 Barbell Row
3 Bench Press
4 Barbell Row

Weight By Feel. Try to increase from what you used last week.

WOD

Complete The Following For Time:

1,000 Meter Row
10 Push Jerks 155/105
200 Meter Run
8 Push Jerks
200 Meter Run
6 Push Jerks
200 Meter Run
4 Push Jerks
200 Meter Run
2 Push Jerks
200 Meter Run

15 Minute Time Cap