Warm Up-
2 Mins. Run/Bike/Row
THEN 3 rounds
7 Good Mornings
2 Turkish Get Ups Each Arm

Strength
Bench Press/Pull ups superset
5 sets of 5 Bench
*immediately after bench do pull ups or progressions for 1 minutes

Wod *There is 3000 meters total of rowing in this, this is going to take a little awhile. Can sub the row for a run. 300m would be where the sidewalk starts

10 Rounds For Time
1 Wall Walk (nose and toes to wall if you can get back that far)
300m Row **Rest 2 Mins Between Rounds