Warm-up

1:30/1:00/0:30 @ increasing pace of each
1) Run
2) Row
+
Build to workout weight for DB movements
* Practice a few short sets of box jump overs, burpees over the rower and Kipping Toes-to-Bar Complex
3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars
+
@ workout weight
100m Run
3 Devil’s presses
6 Box jump overs
3 DB Clean and jerks
250m Row
3 DB thrusters
6 Toes-to-bars
3 Burpees over the rower