Warm-up: Row 500m. 2 Rounds of 15 Squat, 16 Walking Lunge, 15 Push-up
Strength: Front Squat*/Back Squat
75% 4+4×1 80% 4+4×1 85% 3+3×2
WOD: McNASTY
In teams of two for time:
As a team row 4000m In 500m increments, and complete 160 OHS 95/65 in 20 rep increments.
Partner A starts and finishes his/her 500m row, then moves on to complete 20 OH Squats 95/65.
Partner B waits until Partner A is finished rowing, then does their 1st 500m row.
Partners will alternate back and forth, continuing until all rowing and OHS are finished.
In the end each person will have rowed 2000m. and performed 80 OHS
Icing: Muscle Up progression work. 10 MU if you have them.