Run 600m

10 Bear complet 115/75

Run 250m

2 Rounds

10 Ring dips (adv rings at muscle up height)

10 Burpees

Run 100m

Then

10 Bear Complex 115/75

Run 250m

2 Rounds

10 HSPU

10 Burpees

Run 100m

Then

10 Bear complex 115/75

Run 600m

Block Strength 

At 85% effort:
Row 1000 Meters (2 sets)

Try to perform this at a moderate intensity, but avoid holding on to the sides of the pool if possible.

Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.