Warm-up
Row 500m
Run 400m
Gymnastics
EMOM14
Odd- 3 Weighted Pull-ups
Even- 3 Weighted Dips
Strength
Back Squat– Week 7 Day 2
1*4 70%
1*4 75%
1*4 80%
1*4 85%
Front Squat
1*5 60%
1*5 65%
1*5 70%
1*5 70%
WOD
2000m Row
40 Burpees to the pull up bar
1000m Row
30 Burpees to the pull up bar
500m Row
20 Burpees to the pull up bar