Strength
Back Squat – Work up to a max for the day, then 2×7 @ 80%
Conditioning
5 Rounds For Time
6 Ring Muscle-Ups (sub: 8 GI Janes)
15 KB Swings 70/53#
20 Cal Row
WOD Notes: TD = 12-18 minutes. You may scale the # of Ring MU to 3-4 / round or do Bar MU. If rowers are all taken, you may bike 20 calories/round instead.
