Shoulder Press, Barbell Rows, Run, Wallball, Burpees

1) Shoulder Press: 1RM. Rest 2:00 – Take 8-10 sets
2) Bent-over BB Rows: 4 x 10. Rest 60-90s.

Then:

For time:
Run 400 Meters
21 Wallballs (20, 14)
21 Burpees
Run 400 Meters
15 Wallballs
15 Burpees
Run 400 meters
9 Wallballs
9 Burpees
20:00 time cap

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