S/S/S:

Bench Press

5X5

Increase weight each set

WOD:

Partner WOD – Teams of 2

5K row for time

Every 2 minutes, switch who is rowing

Make transitions quick!  Get used to loosening the feet straps in one quick move.  Goal should be sub 20 min.  Under 15 is amazing.  Use the rest time to get ready for a 500M sprint every time.

X-tra:

4×12 Ring Push ups w3 sec hold at bottom

Tricep mash on bar x 2 min per arm