WOD

1) Back Squat 5X5
Build in load throughout the sets.

2) Three rounds for time of:
30 Walking Lunges
30 Abmat Sit-Ups
400 Meter Run

COMP

Long and fairly heavy… scale as needed.

Time Each Segment:
Row 1000 Meters
10 Burpees Over the Erg
10 Shoulder to Overhead (185/125 lbs)

Rest 6 minutes, and then . . .

Row 1000 Meters
15 Burpees Over the Erg
15 Shoulder to Overhead (155/105 lbs)

Rest 6 minutes, and then . . .

Row 1000 Meters
20 Burpees Over the Erg
20 Shoulder to Overhead (135/95 lbs)

Rest 6 minutes, and then . . .

Row 1000 Meters
25 Burpees Over the Erg
25 Shoulder to Overhead (115/75 lbs)