WOD
1000m row
rest
5 sets of 100 Jump Rope
rest
Back Squats 10-8-6-4-2
Increase weight each set apprpriately.

“To every man there comes in his lifetime that special moment when he is figuratively tapped on the shoulder and asked to do avery special thing—unique to him and his talents. What a tragedy if that moment finds him unprepared or unqualified for that work.”
~Winston Churchill