Workout of the Day
3 RFT

6 HSPU
12 burpee box jumps (30/24)
18 GHD sit-ups
12 jumping Pullups
6 ring dips

Strength
Superset
3 x 5 bench press and 3×5 strict press 80%

Post your scores to the Whiteboard.

Extra Work(Rowing)
5000m with rate changes every 1000m: 26-24-22-24-26

Row for a total of 5000 meters at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 26 spm, 1000 meters @ 24 spm, 1000 meters @ 22 spm, 1000 meters @ 24 spm, and 1000 meters @ 26 spm.

Post your time

Post your scores to the Whiteboard.