5:00 Row @ increasing pace EMOM
+
2 Rounds
10 Goblet squats
5 Scapular pull-ups
3 Pull to standing from the floor
30 Speed rope steps
+
Build up to workout weight on thrusters
* Practise a few reps on rope climb and few sets on DUs between thruster sets
+
2 Rounds
4 Thrusters @ 43/30kg
20 Double-unders
1 Rope climb

– Rest 0:30 between rounds –