8 Rounds for time- Row 250/200m 30 Du Bike .4/.3 miles

Workout of the day Hero Workout “Jack” 20 min amrap- 10 Push press 115/75# 10 KBS 10 Box jumps Accessory:Core work- 3 rounds- :20 flutter kicks :20 leg raises :20 hollow hold *rest 1 minute after each round

Strength: Front Squat Establish 1 Rep Max Workout of the day For time- 9-7-5 Devil presses 60-40-20 Du Rx 35/20# Rx+ 45/30#