Warm Up:
3 rounds
Sprint start on rower & power 10
10 wl steps
5 max height box jumps
2 tgu (each side)
WOD:
Every 3 mins for 15mins
200m row
7 burpees over the bar
Max back squats (155/105 no rack)
* score is weight moved (weight of back squats x total reps)
After Party:
every 10 secs for 5 mins : jump as high a possible (added challenge, try getting up a ring 10′ above the floor as a target)