Front Board:
3 Rounds of:
Row 300 meters
20 Box Jumps (30″/26)
15 Push Jerks (135/95)

Back Board:
Dynamic Effort
Push Press, 75% of 1RM
8 sets of 3 reps

Ancillary Work
A1. Weighted Pull-ups, 4 sets of 6 reps
A2. Alternating Plyo Push-ups, 4 sets of 6 reps
B1. Weighted Sit-ups, 4 sets of 10 reps
B2. GHD Hip Extensions, 4 set for max time