• WARMUP
  • 10 Round Partner Rowling (5 Each)
  • Penalty is :10 Wallsit for every meter over or under + Push-ups 

  • STRENGTH/SKILL
  • 4 Supersets 
  • 10 Supinated Grip Barbell Row
  • 10 Half Kneeling KB Press (5 Each Arm)

  • METCON
  • 3 Rounds
  • 3 Min AMRAP 
  • Row for Meters
  • Rest :30
  • 3 Min AMRAP 
  • 6 Single Arm DB Hang Clean And Jerk
  • 6 TTB
  • Rest :30