Warmup
Row 500m
3 Rds
1 Length Crabwalk
20 Abmat Situps
Strength
5x5 Bench Press
*Work up in weight. On final set, go for 5+ reps
WOD
16 min AMRAP
14 Vups, unweighted
50' Waiters Carry
14 KB Snatch (1.5/1)
50' Waiters Carry
14 Burpees
*For waiters carry hold KB with 1 arm overhead
REC
Row Moderate 500