Capacity

Warmup
3 rounds
1 min run/ row
10 KB good mornings
5 IYTs
5 shoulder cars L + R

Prep
KB Swings

Today is a simple but brutal couplet. The key here is to push the pace on the row or run. Hold a standard for these across all 5 rounds. Try to move directly into the swings with as little rest as possible. Swings should be unbroken.