A. Strength

Pendlay Row 5-5-5-5-5

B. WOD

1-10 Squat ( Pick a squat- back, front or OH)

10-100 Double under

Example: 1 Squat 10 DU, 2 Squats 20 DU, 3 squats 30 DU etc..

C. NFT 500M Row