Warmup
Row 250m
2 rounds, 10 each: dislocates, good mornings, air squats, push ups
Row 250m
2 rounds, 10 each: overhead squats with PVC, abmat situps, light KB swings
Row 250m
Skill Practice
Take 10 minutes to practice your least-favorite move: pull-ups, ring dips, muscle-ups, or double-unders, handstand holds or push-ups
WOD
“The Mean 15” – 3 rounds for time:
15 Deadlifts (155/115)
15 Burpees
15 Dumbbell thrusters (50/25)
15 Pull-ups
Finisher
Hold a plank position for 1 minute
Hold a plank position for 30 seconds with one leg lifted, then switch legs and 30 seconds more
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