Warm Up
Stretch/mobilize
3 lap run to warm the body up

1000m row in as least strides as possible

Conditioning
4 movement upper body smash. 4 rounds

DB archer bench 8 reps each side

Rings to chest pull ups x8 1s up 3s down

Seated bicep curl to OH press 8 reps

GHD sit ups 20 reps

Metcon
CF.18.05.31
EMOM 15
1: 5 meter HS walk/ 3 wall walks
2: 15 TTB
3: 10 DB box walk overs 20/10