MOE

Dislocates

-

DL + HC + PP

1x triplet every 30sec for 10min

-

MOE: DL

**All lifts @ +15-20#

1x10 @ 30-50%

3x5 50/60/70%

1x3 @ 80% 

1x2 @ 90% 

-

BP & BS

1X10 @ 30-50%

4x5 @ 50-70%

-

60/60 Row until you hit 2000m 

*note it would take 7rds @ 1:45 500m avg pace this is as easy or hard as you make it