A. Front Squat + Split jerk - (2+1) x4
B1. Strict T2B or knee raise - 5x3 *slow and controlled
B2. Side plank up-downs - 10 + 10 sec. hold on last x3
+
3 mins max air squats
-rest 20 sec-
3 mins max HR push up
-rest 20 sec-
3 mins max ring rows
-rest 20 sec-
3 min max burpees
Sport -
After WOD:
Run 400m @ consistent pace x4
-rest 5 -
Row 500m @ consistent pace x4