WOD

Warm up 

Mobilize 

Row 1000m 

Strength:

Find a 3rm strict press 

Press 3x3 @ 90% of 3rm 

Accessory work 

3x6

Weighted dips

Weighted pull-ups 

Lat pulls 

Conditioning

5 rounds 

20 seconds max effort push-ups 

15 second rest 

20 seconds max effort squats

15 second rest

20 second max effort chest to bar pull-ups 

30 second rest