Warm Up 2 easy rounds of: 200m bike or row KBS x 15 reps Push ups x 10 reps DUs x 30 reps


Three sets of: Good Mornings x 6 reps with empty bar first round, add light load after Rest 60 seconds Bottoms-Up Kettlebell Carry x 20 meters each arm Rest 60 seconds

Skill: Bench Press 4 sets of 2 reps @ 85%

WOD Partner Row 20 Rounds alternate :50 hard rowing :10 transition time each person will row 10 rounds total meters rowed is the score for the team