150 Meter Row
15 Russian KB Swings
Strength: Deadlift - Warmup - 5 Reps/Empty Bar, 5 Reps @40%
3 Reps @50%
Work Sets - E3M 5 Reps @ 65%, 5 Reps @ 75%, 5 Reps or more @ 85%
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Skill: Single Box Jumps - 5 Min Practice
3 x 5 Jumps - each leg - build up
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WOD: For time 21-15-9
Calorie Row
Box Jumps - 20/14 L1, 24/20 L2, 30/24 L3
Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3