Row 5 minutes @ easy pace
Row 5 minutes with each minute progressively harder:
Start at 2:05/500m pace finish at 1:45/500m pace
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DB Complex for speed (so use light-ish DBs)
Bent-over Row +
Hi-Pull from floor +
Push Press +
Upright Row +
Front Squat Push Press +
Curl
6x of each for as many rounds as possible in 2 minutes
Three sets, rest 1 minute between sets
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Overhead Squat +
Ring Push-up (feet same height as hands)
30-20-10 reps of each (OHS @ 75# for 30x and 20x, then @ 95# for 10x)
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30 seconds Full Moon (right) @ 17# or 26# Bulgarian Bag +
30 seconds Full Moon (left) @ 17# or 26# Bulgarian Bag +
60 seconds Clean to behind neck & Squat @ 37# Bulgarian Bag +
2x15m KB Bear Crawl @ 2x60# or 2x70# KBs
Four sets, rest plenty between sets

WOD Courtesy of GYM Jones


Dri-Fire Pistol(Work on 1 shot 1 target)