9AM

2:00 row - hard -> *record average pace

rest 2:00

4 x 1:15 @2:00 pace from above - rest :45s between intervals

—-

OTM x 20

Minute 1 - 16 lateral hop overs
Minute 2 - 16/14 calorie bike erg
Minute 3 - :40s sled push
Minute 4 - :30s wall-sit + press (:15s right, :15s left)
Minute 5 - :30s battle rope

10AM

2k/1600m row buy in
10 rounds alternating of the following complex*

3 high hang cleans
2 hang cleans
1 clean

*must be done unbroken
3 rounds
30 push-press
10 wall-walks

@95/65