Warmup
20 Burpees
20 Ring Rows
10 Wall Walks
Strength
5x8-12 GHD Rows
WOD
20 min AMRAP
4 Turkish Getups
2 Legless Rope Climbs (12') or Rope Climbs (15')
8 Box Jumps (42/34)
*Throwdown Athletes - 20 min AMRAP of moderate row, run, ride and ski. Switch every 2-4 min.
REC
Partner Row 1500m
*Switch every 150m
*Throwdown Athletes - Mobility