Strength
Press
5@40%
10 KB rows each arm to tempo(35/45)
5@50%
10 KB rows each arm to tempo
5@60%
10 KB rows each arm to tempo
5@65%
10 KB rows each arm to tempo
5@75%
10 KB rows each arm to tempo
MR@85%

WOD
EMOM 20min.
Minute 1
10 Push Press (75/55)
Minute 2
10 Pull Ups
Minute 3
10 Thrusters (75/55)
Minute 4
Calories Rowed (15/10)
Repeat