5rds – 1min ON/30sec OFF

Row (Meters)

Battle Ropes

Shuttle Run 

Plank 

*Rotate through stations

Strength WOD

OHSQ (tempo 3sec lower, 3sec pause in bottom) – 4×3 

Front Rack Reverse Lunge Steps – 4x5R/5L

Glute Ham Raise – 5×7 w/weight if able

“Opportunities are like sunrises. If you wait too long, you miss them.” -William Arthur Ward