WARM-UP:

2X:

20 Jumping Jacks
5 Dive bomber inchworms
10 PVC thursters
:30 Hollow body hold on ground
150m Row

SKILL:

Row time trial

500m Row (3:00)

WOD:

4 Rounds: (12:00)

7 Thrusters (135/95)
14 Hollow rocks
7 Burpee tuck jumps