MAP- I needed it!

500m row warm up

 +

10 min. @ 80%
8 WB (14# to 10' target)
8 TTB
200m row
Rest 4-5 minutes

5 rounds- all UB

10 min at 80%
AD 10 cals
4 HSPU
4 CTB pull ups
Rest 4-5 minutes

7 rounds UB @10:02

10 minutes at 80%
1 MU
10 Box jump/ step downs
10 push ups

6 rounds + 1 MU