Warm Up
Shoulder Mobility
Open chest and back
Joint Mobility
Easy 500m row

3 rounds of:
10 sit ups
10 PVC press

 
Skill / Strength
Turkish Get Up
Go through technique, then
3 sets of 2 per arm

5 X 3 STRICT PRESS 80%

Metcon
MR.16.01.18
For time and reps
Total 6 round of:
200 m row
Plate GTOH
1 person row while the other do GTOH
Score for time and GTOH reps