Conditioning: Every 1:30 for 6 round
250/200m row
Round 1-Round 3-Round 5
max. rep mountain climbers in remaining time
Round 2-Round 4-Round 6
max. rep medicine ball russian twists in remaining time
rest 1:00 between rounds
WOD: 10 Rounds for time
5 over the bar burpee
10 empty bar sumo deadlift high pull
15 seconds dead hang hold
rest :20 seconds between rounds
Accessory: 3 Rounds
8 x (1 lateral raise + 1 front raise)
15 bent over dumbbell row
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