WARM UP: 2 rounds 150 M Row 5 Strict Pull ups/ring rows 5 Inch Worm 10 push ups 10 Banded Squats SKILL: Seated DB Shoulder Press on 12in Box: 15-12-10-8 WOD: Teams of 3: Team 3,000m row + AMRAP P1: 1,000m Row P2 and P3: Alternating rounds of: 5 DL 7 Pull Ups 30 DU