Stability:

6 min of

-8 foam roller single leg deadlift per side

-:45 sec reverse plank hold

-3 wall walk ups with feet together

6sets:

300m row

5 thrusters @ 115/73, 135/93

10 b.o.b

15 kbs @ 24/16, 32/24

3min rest

Score fastest and slowest

10min row/bike flush

10min stretch/ foam roll