Monday WOD

Warm-up
Warm-up
Row 800m
– Pace – 200m easy – 200m hard – 200m easy – 200m hard

3 rounds:
– 7 pushups
– 10 KB Swings
– 14 V-ups

Strength
Back Squat (5×2 – Ascending)

Metcon
Metcon
21-15-9 reps for time of:
Burpees, lateral
Clean & Jerk 115/80
Knees-to-elbows