Warm-up: 3 Rounds of row 250m 15 Air Squat, 10 Groiners, 5 Burpee. Dynamic Stretch
Strength: Front Squat/Back Squat
L1 80% 4+4×1 85% 4+4×1 90% 2+2×2
L2 < 5%
L3 < 15%
WOD: TIRELESS JOURNEY
3 Rounds for Time:
Run/Row 400m.
15 K2E
20 Monster Step-ups
3 Tire Flips
Some K2E Video
Icing: Muscle Up Progression