warm up
jog 400m
25 abmat situps
25 back extensions
Planking holds for each side max of effort (min 10-15s)
x2

mobility
Abs
Lower back

skills
Rowing (see metcon)

strength
super set:
Strict t2b/k2e ME x 3
Reverse hypers 3×8

WOD
3 rounds for time:
15 K2E
Row 200m (straight legs)
15 Burpees
Row 200m (straight arms)