Row Repeats: Row
10x100M Row
rest :15
Score is the total time it takes you to row ten 100M intervals including rest.
Weightlifting: 10 RM Back Squat
10 RM Back Squat
12 Min to establish 10 RM
*It is highly advised that you do not do 10 reps for every warm up set. Warm up with reps of 3, 5, 7
*Record your 10RM as you will need this in the following weeks
WOD: 15 Min AMRAP
30 OH Squat 85/115
30 T2B
30 HSPU
Rx+
15 Min AMRAP
30 OH Squat 105/155
30 GHD
30 Strict HSPU
*Everytime you break complete 30 DU