FRIDAY

Part A

3 Rounds

250 Meter Row

50 Single Unders

10 Alt Single arm Russian KB Swing 44/26

5 PVC Shoulder dislocates

Part B

Overhead Squat

2/2/2/1/1

Part C

Buy In: 50/40 Cal Row

3 Rounds

10 Overhead Squats 95/65

15 Box jumps 24″/20″

20 Abmat Situps

Cash Out: 50/40 Cal Row

Performance: 75/55

Fitness: 45/35, 20″/12″