Warmup
400m run
3 rounds
10 front squats 45/35
10 thrusters 45/35
10 push jerks 45/35
Wod
On a 20 min running clock, 4 rounds
Row/bike 50 secs, rest 10 secs
Row/bike 40 secs, rest 20 secs
Row/bike 30 secs, rest 30 secs
Row/bike 20 secs, rest 40 secs
Row/bike 10 secs, rest 50 secs