Warm up–
4 Frames rowling
10 OHS
Shoulder mobility
Dynamic stretches
Conditioning–
WOD #1
500m Row
50 Sit ups
400m Row
40 Sit ups
300m Row
30 Sit ups
200m Row
20 Sit ups
100m Row
10 Sit ups
15 min Cap
WOD #2
10 min AMRAP
5 Burpees
4 T2B
3 Pull up
2 C2B pull ups
1 Bar muscle up