1-10-14

Fitness:

A.RDL 5-7 x 4 @ 31×1 rest 2 min
B1. DB Shoulder Press 8-10 x 3 @ 31×1 rest 30 sec
B2. DB Row 8-10 x 3 @ 31×2 rest 30 sec
+
For time
2k Row
reference (11-13)

Competition:

A. Front Squat 2-3 x 4 @ 30×1 rest 2-3 min
B. OHS 12-14-16 rest 1 min (increase weight per set)
+
4 rounds for time
250m row
25 Wallballs
+
AD/row cool down 10 min