5 Inchworms Then Climb the Ladder for 4 Minutes
2 KB High Pulls (Moderate weight)
2 Jumping Lunges 4,4,6,6,8,8..
Then Calf/Achilles mash on barbell or KB

Strength
Snatch Pulls 4×3 @ 70-90% 1RM Snatch
*notice this is not a “high pull”
-video below


Wod
For Time 3-6-9-12-15-18
Box Jump 24/20″
KB Swing 70/53lbs
*shooting for 12 minutes or lower on this
*step ups to full extension are still rx. If you are worried about missing a box jump… you are probably going to miss a box jump.

Wod and strength will go by fairly quickly today
grab a rower and head outside for a 3k row. Try to keep your strokes per minutes at the rates below if you want to get an idea of how each affects your pace.
Every 250m, rotate through the following stroke ratings. Strokes per minute is on the bottom left of your rower screen
1) 21-23 spm
2) 25-27 spm
3) 29-31 spm
4) Open (athlete’s choice)