WARM-UP:

250 M Row

2x’s:
10 Good Mornings
10 Push Ups
5 Inch worms

Quick plyos

SKILL:

2x’s: (16min cut)

2:00 to complete each:

400 M Run
400 M Row
20 Cal on bike

2:00 rest

WOD:

For Reps: (15min)

5Min to complete each:
*1min rest between stations

1) 600m run
ME Push Press (135/95)

2) 500 M row
ME Power Cleans

3) 400 M Run
ME TTB