WARM UP:

3 Rounds
JJ x 10
Seal Jacks x 10
Air Squats x 10
PUs from Knees x 10

STRENGTH/SKILL: 5×5

Single Arm Rows

MET-CON:

5 Knees to Elbows
10 Russian Twists
200m Run
10 Knees to Elbows
20 Russian Twists
400m Run
15 Knees to Elbows
30 Russian Twists
800m Run