-Warm Up-

3 rounds

10 cals

5 inchworm push-ups

10 reverse lunge w/ OH reach

5 air squats with a pause

30 second HS/Plank Hold

 

-Strength- 

Bench Press

5-5-5-5-5

Supine rows

8-8-8-8-8

 

-WOD-

For time : 

Teams of 3

800m row

60 sit-ups

60 HSPU

1000m row

40 sit-ups

40 HSPU

1200m row

20 sit-ups

20 HSPU