Seasick

Strength – 15 minutes
Back Squat (off 90% of 1RM)
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%

Superset each set with
10 weighted lateral lunges

Strength – 15 minutes
Bench Press (off 90% of 1RM)
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%

Superset each set with:
10 Renegade rows (5 per side)

WOD:
Teams of 3 to 4
9 min AMRAP
10 Cals Row
15 Cals Row
20 Cals Row

*Teammates will cycle through (one at a time) until everyone does 10 cals, they will then move onto 15 cals, and then onto 20 cals. Once everyone has cycled through 20 cals, start back over at 10 cals

Score is weight/weight/rounds + reps

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