Start and end with 200 Double unders
50 Weighted step ups with dumb bells or kettlebells farmer carry style 50/35 alternating legs
30 Thrusters 115/75
10 Musle ups (bar or ring or mix)
Post Wod strength and conditioning
20 Back squats
3 x 500 m row intervals. Rest as needed between efforts
3 X400 m run. Rest as needed between efforts.