|you have had a bear of a week. enjoy|
Warm Up: Row 250m, 15x KB snatch right arm (16kg/12kg), row 250m, 15x KB snatch left arm (16kg/12kg).
Work Capacity: 10 rounds, every 2 minutes perform the following...
10x Ball slam (30#/20#)
25m prowler push (3-4x 45# plates)
Endurance: Tabata row (If under 1,000m, perform a 25 burpee penalty)
Core: 3 round - 10x strict toes to bar, 5x Romanian deadlift (heavy)