Workout of the Day:
3×5 Wall Squat
3×10 Air Squat
3×20 Walking Lunge
3×20 Walking OH Lunge @15 DB
3×10 OHS @45
A. x15 Ball Slams @20/35
4:00 Step Ups 18″/24″
1:00 Rest
Two Rounds
Then 3 min Rest
B. x 20 Deadlift 135/95
4:00 Row @>675m
Rest 1:00
Two Rounds
Competition:
A. Row
2K Row (easy pace)
B. Skills
5×3 Muscle Ups
C. Condo
AMRAP 9:
2 PC (135/95)
2 Box Jump Overs
4/4,  6/6,  8/8,  10/10,  12 /12