WARMUP: September challenge - row 500m as fast as possible.
Rest does: 5 pushup / 5 situp/ 5 ASQ / 5 burpees
SKILL: find your 1RM strict press 1-1-1 (10min) with buddy
WOD: EMOM 15 min (3 rounds)
10 Strict Press (70% 1RM)
250 m row
20 plate Sit ups (20/15kg)
15 slamballs
5 rope climbs