Row 1000m Row *increase pace each 250m*

WUWO 2 Rounds
5 Single Arm Thruster per side
5 Burpee
15 Double Unders
50ft kb front rack carry (50/35)

Back Squat 5×5 Every 2 Minutes

Intent: Complete 5 reps of back squats every 2 minutes for 5 rounds. Start at a moderate to heavy weight (70-75% of your 1 rep max) and work up with each set as tolerated.

Complete as many rounds as possible in 12 mins of:
14 Box Jumps, 24/20 in
7 Toes-to-bars
Single Arm Kettlebell Overhead Carry, 53/35 lbs, 100 m

EMOM 4: Max Effort L-sit hold

on parallettes/rings/box/bench