Warm-up:
200m Run then 3rds of:
6 Push-up to Spiderman
8 BB Lunges
6 BTN Press

Strength:
Pause Front Squat
3 sets 4-5 reps @23X1
Try to increase from 2 weeks ago.

WOD:
2-person team. Partner A completes row and burpees before B may begin.
21 Cal Row + 10 Burpee Over the Erg + 10 Ring Dip
18 Cal Row + 10 Burpee Over the Erg + 10 Ring Dip
15 Cal Row + 10 Burpee Over the Erg + 10 Ring Dip
12 Cal Row + 10 Burpee Over the Erg + 10 Ring Dip

Finish:
3sets
20 Banded HS Curls
100m KB/DB Farmer’s Carry (HEAVY)
45sec L-sit