Warmup: ROM, dynamic stretches, PVC shoulder stretches, 10 OHS with bar
Spend 15 minutes working up to a heavy OHS, try to hit a new max
WOD: 4 Rounds of 3 minutes work/3 minutes rest (24 minutes)
500m row, then
complete as many burpees as possible in the remainder of the 3 minutes, then
rest for 3 minutes.
Cooldown: Roll out and stretch