Warm-up:
200m run, then 3rds of:
5 Chin-up
5 BB Lunges (each)
10 Hollow Rock
Strength:
Back Squat 10@60%, 10@65%,10@70%
WOD:
EMOM x 20min
1) 45sec Max Calorie Row*
2) 8 Strict Ring Dip
3) 12 Walking Lunges w/ KBs or DBs (heavy)
4) 10 Lateral Burpee Over Parallette
*Score is total calories rowed after 5 rounds