Warm-up
3 rounds not for time:
500 m Row
25 Thruster (PVC)
Strength
Dip 6 x 3
MetCon
Jackie (for time)
1.000 m Row
50 Thruster 15 / 20
20 Pull-up
Cool-Down/Accessory Work
Rotatoren, diverse
3 rounds not for time:
500 m Row
25 Thruster (PVC)
Dip 6 x 3
Jackie (for time)
1.000 m Row
50 Thruster 15 / 20
20 Pull-up
Rotatoren, diverse