Total 100min
A. WU 500m row, 3 rounds: 5 front squat 20kg, 5 ring row, 150m run,
mobility
B. Strength weighted chin-up 4x3-4
C. Skillwork: KPU practice for 20min

D. Metcon
"Run, jump, squat"
3 rounds for time:
400m run
15 box over jumps 20"
10 front squat 60% 1RM = 37.5kg
Result: 12.00, 179/191
Rounds: 4.00, 4.08, 3.52 173/187, 181/187, 184/191

"07102014"
4 sets: in 2 min complete AMRAP of:
350m row, ME DU
Rest 2 minutes between sets
Your score is the least amount of DU's achieved
Result: 35, 169/188
Rounds: 35, 38, 41, 37
171/185, 172/188, 174/188, 172/187
Soudut 1.24, 2.00/500m

E. Post WO 1000m row, mobility 10min