General Warm-up

400m Run/500m Row
Crossover Symmetry

Group Warm-up
Strength

3 X 5 Back Squat

WOD

For time:
12 Bodyweight Bench Press
3 Rope Climb
9 Bodyweight Bench Press
2 Rope Climb
6 Bodyweight Bench Press
1 Rope Climb

Endurance

Run – 4 X 1000m w/ 2-3 min rest between efforts
Row – 4 X 1250m w/ 2-3 min rest between efforts