Skill/Strength:
3x300m Row
-Row at 70% effort to begin (not a sprint)
-Make each 300m row about 3-5 sec faster
Metcon:
AMRAP 14
7 Ring Muscle Ups
50 Wallballs 20/14lbs
100 Double Unders
-Scale RMU to progressions or pulls+pushes, DU to 1:1 SU
Mandatory Mobility:
3 min calf smash per side
3 min lat smash per side
Optional Additional/Alternative Work:
4 Rounds
10R/10L Single Arm Seated Banded Pulldown
10 each I/T/Y with 2.5-5lb plates