WU:

Row 500m
20 airsquats
Row 500 m
20 push-ups

MOB:

Hold runner's lunge for 1 minute, then transition into deep cossack squat, hold :30
**repeat on each side

Hold squat for 1 minute
** hands do not touch the body

Strength/Skill:

Back Squats W PVC - work on tailbone tuck, then:
3x4 back squats w/ 3 sec pause at bottom - 60-65% of 1RM Back Squat

WOD:

3 Rounds:
Short lap
10 Hang Squat Cleans (135/95)
10 Front Rack Lunges (135/95) (total)

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