Monostructural/ Oxidative:
break into two groups:
Group A: 1000m Row at a damper setting of 1 – first 500 easy/ second 500 aggressive, but sustainable pace
Group B: 4:00 Air Assault – 3 min easy pace/ 1 min aggressive, but sustainable pace.
*Immediately switch upon completion (Group A = Air Assault/ Group B = Row)

Dynamic Flex:
– Sumo Squat to Stand

Strength:
1. Back Squat: 12 min to find a heavy single (80% rule applies regarding belts)
2. Back Squat Cluster: 2 x 1 + 1 + 1 @ 80% of #1 (15 sec rest b/t reps & 2:00 b/t sets)

WOD:
FOR TIME:
80-60-40-20 Double Under (sub double single unders)
40-30-20-10 MB AbMat Sit-Ups 20/14 (sub AbMat Situps)
CAP at 13:00

Rest 3 minutes

Max Distance Farmers Carry in 1:00 @ 70/53

Recovery:
– Roll Calf/ Smash Forearms
– Fab Four
– Forearm Stretch