ROW - "TOSH"

1. WARM UP

Mobility WOD

Dynamic Warm Up
- Inchworm
- Single Leg Squat
- Side Straddle Step
- Hollow Hop Forward
- Hollow Hop Backward
- Hollow Lunge Forward
- Hollow Lunge Backward

2. SKILL & DRILL

A.  3 Rounds

- Muscle Up Transition, 5 reps

- V-Up, 10-15 reps

B.  3 Rounds

- MB Clean, 10 reps

- Back Extension, 10 reps

3.  STRENGTH

- Burgener Warm Up

- Skill Transfer Drills

- M/Tu: Power Snatch, 5x3

- Tu/W/Th:  Overhead Squat, 12x2@50% of 1RM

- Th/F: Bench Press, 5x3

4.  WOD - "TOSH"

- Row 3x(250-500-750m)
- Rest for the exact time it takes to complete each interval in each set.

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