CrossFit Kivnon 181207
Spend the class warming up with a few sets and then go for a max effort 500m row.
Work in some sets of double unders and go for a max set of unbroken double unders,
Accumulate 30 slightly deficit ring push-ups. Concentrate on keeping a stable midline and shoulders externally torqued/rotated, think left thumb at 11 and right thumb at 1.