Skill/Warm-up – Row sprints – 500m followed by 50 sec rest – 400m/40 – 300m/30 – 200m/20 – 100m WOD 15 min AMRAP 10 – Single Arm KB Press – 24/16k (5 per arm) 20 – Front Rack KB Lunge – each leg is 1 30 – DU 200 meter run