Wednesday

Warm-up
Warm-up
6 Minute AMRAP

40 Single Unders
8 Ring Rows
8 Good Mornings
:10 Calf Stretch per side
:30 Pigeon per side

Workout
Metcon (Time)
1000m Row

3 Rounds of:
10 Burpee Pull Ups
20 Box Jump Overs
40 Double Unders

1000m Row

Finisher
Metcon
3 Rounds of
15 Bent Over Rows (Supinated Grip)
15 Strict Press

Use empty bar.