
Warm up–
500m Row
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Push press
5-5-5-5-5
Conditioning–
1000m Row
then AMRAP with remaining time
5 Ring dips
10 Box jumps
12 min cap
Warm up–
500m Row
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Push press
5-5-5-5-5
Conditioning–
1000m Row
then AMRAP with remaining time
5 Ring dips
10 Box jumps
12 min cap