WARM-UP:

C2C Run
1 Set of fence drills
10 Squats
10 Push-ups
150m Row
10 Lunges

SKILL:

Every 2:00 for 12:00

7 Backsquats
10 Ring pushups

BSQ weight should be @50-55% of their 1RM

WOD:

2 Rounds: (23:00)

500M Row
7 Push Press (175/115)

400m Run
7 Power Cleans

Rest 3:00