Warm Up: 2 Rounds

100m Jog
10 Arm Circles Back and forth
100m Jog
10 Strict Press
100m Jog
10 Barbell Side Bends (each side)

WOD
Max Reps:
3:00 Max *Bent Over Rows
3:00 Max Burpee
2:00 Max Bent Over Rows
2:00 Max Burpee
1:00 Max Bent Over Rows
1:00 Max Burpee

*Use 65% of your bodyweight

Accessory Work:
7 Min AMRAP:
-10 OH Lunges
-10 Glute Thrusts
-10 Strait Leg Deadlift
:30 Plank