Warm up: EMOM 8:00
8 sit ups
4 push ups
Plank ROM
Skill: 5 rounds
5 Ring rows
10 DB push press 5/5 alternating arms
Test:
max cal. row in 2 min x 3 with 2 min rest
WOD
10-1
Ring rows
DB push press (L+R at same time)
100 m after each round