Warm-up
Tabata row (6/5 cals each interval)
Roll and stretch shoulders and lats
Oly
Split Jerk
2-2-2-2-2
Rest 2 minutes between sets
Strength
Push Press
3-3-3-3-3
WOD
3 Rounds
20 Alternating pistols
20 GHD situps
20 Toes to Bar
Ca$hout
3x 500m Row
Rest 1:45/2:00 @ 1:45/2:00 Pace
If this pace is too low or too fast pick a pace that is challenging but realistic for all 3 rows and stick to it