Warm-up
10 Burpees
10 Inchworms
Quad stretch 1 minute each side following the row
Conditioning
Row 2000m at 80%
Strength
Front Squat
3-3-3-3 Straight Sets
WOD (10 minute cap)
12-9-6-9-12
Toes to bar
Clean and Jerks (135,95)
Ca$hout
20 GHD Sit-ups
Followed immediately by a max effort L-sit hold
Rest 1 minute
3 Rounds