STRENGTH:
3 ROUNDS FOR QUALITY NOT FOR TIME
250 M ROW
10 M HANDSTAND WALK
6 SINGLE ARM DUMBBELL ROWS
THEN
3 X 5 TOUCH AND GO PUSH PRESS
METABOLIC CONDITIONING:
3 ROUNDS FOR TIME
200 METER RUN
16 THRUSTERS 95/65
4 STRICT PULLUPS
3 ROUNDS FOR QUALITY NOT FOR TIME
250 M ROW
10 M HANDSTAND WALK
6 SINGLE ARM DUMBBELL ROWS
THEN
3 X 5 TOUCH AND GO PUSH PRESS
3 ROUNDS FOR TIME
200 METER RUN
16 THRUSTERS 95/65
4 STRICT PULLUPS