500 m row or 400 m run
150 m row sprint
3 rounds of:
10 push ups
Then 250m row sprint
Back squat, warm up to 70% then 4X7 0n the three min at 75%ish.
3 rounds for time of:
400 meter run
15 KB clean and jerk right arm 24 kg (16 kg)
15 KB clean and jerk left arm 24 kg (16 kg)
Push press, 2 x3, then 2x2, then 1x1. Start at 70% add weight as you can. Make sure your dip is vertical. (do not lean forward at all during dip and drive).
Accumulate 150 DU's. Every time you break do one rope climb.