Warm-up
:45 Work/:15 Rest
-Row Legs only
-Row Legs and Lean
-Row Legs Lean and Pull
-Row Legs Lean and Pull
Then Two Rounds
5 Reps of Each Y, I, T, W
Mobility
Shoulder Girdle
Strength
EMOM10
Push-Jerk- 1 Rep
WOD
1000m Row
30 Thrusters (135,95)
1000m Row
Level 3- 115|75
Level 2- 95|55
Level 1- 75|35
Extra Work
15-12-9
Deadlift 315|205
75 foot HS Walk*
*Scale to 50’ or 25’ or sub 4 Wall Climbs or 40 Shoulder Taps.