Conditioning:

Max effort Rowing 5x200m

Rest 1 Min. between the rounds

WOD: AMRAP in 10 Min.

1-1,2-2,3-3... Reps of

Pull-up

Push Press (42.5/30)

CORE: 4 Rounds

30 sec hollow hold

15 sec rest

30 sec arch hold

15 sec rest

10 hanging knee-ups