Strength :
1a) Supinated Grip Barbell Rows: 4 x 8. Rest 45s.
1b) Bar Dips: 4 x 8-10.
Metcon :
For time:
30-20-10
Overhead Squats (95, 65)
Lateral Burpees over the bar
KBS (53, 35)
Calories on the Rower
L3: (75, 55)
L2: (65, 35) (35, 25)
L1: (35, 25 Goblet Squat) (35, 25 Russian KBS)
20:00 Cap