Warm Up

500m ROW

-then-

10 single arm strict press R arm
10 single arm bent over row R arm
15 PVC pass through
10 single arm strict press L arm
10 single arm bent over row L arm
20 PVC good mornings
Rest 30s (then start back at the beginning for one more round)
-then-
Burgener Warm up

Strength

10min EMOM
Squat Snatch + Overhead Squat

WOD

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Comment