Fundamentals:
1) Teach Row Set-Up and Technique
2) 15:00 AMRAP of:

  • 300m Row
  • 5 Wall Walks
  • 5 MB Slams
  • 5 Burpees

Fitness:
1) Front Squat: 3×3 @ 30X1 Tempo
2) 5 Rounds of:

  • Thruster x 10
  • 10s rest
  • Max Reps Unbroken C2B Pull-Ups
  • 2 min rest
  • Score = Heaviest set of unbroken thrusters & total max pull-ups