Warm-up
Mobilize for 5 minutes
:20 Hollow Rock Hold
10 Reverse Lunges per side (optional: DBs or plate)
3–5 Strict Pull-ups with :02 hold at top

Run Conditioning
Every 4 minutes for 3 rounds:
400m Run/500m Row
21 Kettlebell Swings (53/35#)

Conditioning
25-20-15-10-5: Hang Power Snatches (75/55#)
50-40-30-20-10: Sit-ups
100-80-60-40-20: Double-unders

Extra Work
Rowing Conditioning
9x 1:40 on, :20 off*
Rest 2:00 after round 5
*This is a preset WOD on the C2 Rower. Choose "Select Workout" then "Custom List" then "v1:40/20r...9."

*Programming modified from Ben Bergeron's CompTrain