Skill/Strength:
Every 2:30 for 5 Rounds
Back Squat 3 at 75% 1RM
Metcon:
Row 400m
Then
3 Rounds
10 Toes to Bar
6 Chest to Bar Pullups
2 Bar Muscle Ups
Then
Row 400m
14 min cap
Accessory Work:
4 Rounds
5 GH Raises
5 HSPU Negatives
Mobility:
3 min quad smash
3 min lat smash
