Rowing WOD:

3* 2000m / REST 1:1

8 x 250m w/ 45 seconds Rest

Conditioning WOD:

AMRAP8

8 Wall Balls (20/14 lbs.)

8 Slam Balls (20/10 lbs.)

200m Row

GYMNASTICS
5 Rounds
20 GHD
20 GHD Back Extension

3 Rounds
5 Skin the cat
5 Headstand back Extension

10 Around the world

Run:
60min (150-160bpm)