-Warm Up-

 

150m Row

20 banded good mornings

5 single arm Kb presses

7 sumo inchworms

 

-Strength-

 

Sumo Deadlift

 

5-5-5-5-5

 

-WOD-

 

For Time : 10 minute cap

 

1000m row

50 Shoulder to Over Head 95/65

30 T2B