Warm-up:

200m Run then 2rds of:

10 Alternating High Box Step-up

6 Supinated Grip Ring Row with a 20sec isometric hold on last rep

Strength:

3 sets

1a) Tempo Split Squat x 8 each @31X1

1b) Strict Supinated Grip Chest to Bar Pull-up x 6

Workout of the Day:

2 sets for times

500m Row

20 Box Jump Overs (24/20)

20 Alternating Dumbbell Snatch

Rest 3min

Rx 35/20

Rx+ 50/35