FRIDAY

SKILL WORK
(EMOM x 10)
30 double unders + 3 ring muscle ups

WOD
(10 rounds AFAP)
15 box jumps
12 push press
9 T2B

OPTIONAL DAILY EXTRA WORK
ROWER CAPACITY
(2 rounds)
1000 meters
REST 1:00
750 meters
REST :45 sec
500 meters
REST :30 sec
250 meters
REST 3:00
*pace should get fastet with each distance