WARM-UP:

1 Shuttle run
5 Inchworms to a dive bomber
5 Burpee broad jumps
10 Ring rows
10 Wall squats

3:00 Group stretch

SKILL:

3 Rounds for a superset (15:00)

12 Bent over KB rows (6R/6L)

immediately into

10 Strict t2b

(1:00 Rest)

WOD:

For time (15:00)

Row 500m
25 Burpees over rower
Row 400m
20 Burpees over rower
Row 300m
15 Burpees over rower
Row 200m
10 Burpees over rower
Row 100m
5 Burpees over rower