Outdoors Primarily
Warm Up
Fish Game*
Then
2 Rounds
:30 Work/:15 Rest & Switch
-V-Ups with Feet On Seat Of Rower
-Hamstring Curl with Feet On Seat of Rower
-Seated Strict Press
-Boot Strap Squats
*Score goes on SugarWOD
Mobility
Traps
Forearms
Strength
E2MOM12
Push-press
3 Reps
-Build during the 6 sets
WOD
500m row
21 Front Squats 155|105
500m Row
15 Front Squats
500m Row
9 Front Squats
Level 3- 135|95
Level 2- 115|75
Level 1- 95|55
ADV- Move Faster
Extra Work
Every 4:00 for 16:00
200M Run
100โ Farmerโs Carry 2/1.5
4/3 Muscle Ups
*Should have close to 1:00 to rest. Scale Muscle ups accordingly or do attempts
Sub – Chest To Bar x2 or hardest version of a pull-up youโre able to do