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PREWOD:

Strength
3x10 HBBS
*12 min cutoff

BWCF
10-9-8-7-6-5-4-3-2-1
1-2-3-4-5-6-7-8-9-10
Kb swings (53/35)
HR push-ups
Then, row 500m
METCON:

Conditioning
100m run
10 burpees
100m run
10 cal row
100m run
10 HSPU
100m run
10 pistols
100m run
10m handstand walk
100m run
10 muscle ups
100m run
10 rope climbs
AMRAP in 14 min

AMRAP