Warmup
Row 500 meters
2 rounds of 10 reps each: dislocates, hip swings, hip kicks
2 rounds of 10 reps each: push-ups, abmat sit-ups, overhead squats with PVC
3 minutes of 4 exercises, 15 seconds each, no rest between: military sit-ups, push-ups, squats, jumping jacks
Strength
Strict press, 5×5
WOD
7 rounds for time* of:
Row 250 meters
7 Push press (115lb/85lb)
7/7 Step-ups with plate locked overhead – onto 20″ box (45lb/35lb)
*If you find yourself waiting for a rowing machine or step, pass the time with burpees
Finisher
Turkish get ups with KB, 10 each side (24k/16k)
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