Warm Up: Row 500m. 3 Rds of 15 KB Swings, 10 Goblet Squat, 5 burpee. Stretch
Strength: Back Squat
10-6-4-2-1-1-1
Warm-up and then get that 1RM.
WOD: Doooseee
12 AMRAP
5 Ring Dips/Bench dips
10 Pullups/Body Row
15 KB Swings 35/25
Icing: Row 1000m at a 3:00/500m pace to cool down.