WARM-UP: Ladder Drills 2 X: 10 PVC pass throughs 10 PVC push press 10 Ring rows 10 Arch/Hollow swings (arch/hollow = one) SKILL: 15 Min to compete: 3 X 500m row time trials WOD: 3 RFT (16:00) 400m Run 10 Push-ups 15 Toe to Rings 20 12” box jump overs