WOD
Row 1000m
21 Overhead Squats 95/65
21 GHD Situps
Row 750m
15 Overhead Squats 95/65
15 GHD Situps
Row 500m
9 Overhead Squats 95/65
9 GHD Situps

Accessory
(based on max pushups)
Less than 10
5 PU – :50 rest – 4 PU – :50 rest – 3 PU
10-20
8 PU – :50 rest – 7 PU – :50 rest – 6 PU
21-29
13 PU – :50 rest – 11 PU – :50 rest – 9 PU
30+
60% reps – :50 rest – 50% reps – :50 rest – 40% reps