Warm up:
Partner 2k row
*rotate every 100m, try to lower split each round.
Tabata: 6 rounds of :20/:10
-squat (:02 pause at bottom)
-row
-stiff leg press (bar)
-upright row (bar)
WOD
21-15-9
SL press (bar,DB,KB)
Row cal. or 2x box jumps