A1. ring rows X 5-8 @ 1111 X 3; rest 30 seconds
A2. ring dips @ 1111 X AMRAP-1 X 3; rest 90 seconds
B. row 800 meters X 3; rest 3:30 off rower
*use foot placement/elevation to make the ring rows a CP/strength focused piece
Performance
A. high box jump X 3 X 3; rest 2:00(no rebounding)
B. run 100 meters fast (not a sprint--85%-90%) X 8; rest 2:00
C. accumulate 100 seconds in hollow plank
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