Metcon
For Time (with a Partner)
100 Cal. Row
75 Syncro Wall Balls (20/14)
50 SHSPU
25 Sand Bag Cleans (150/100)
Strength
Dumbbell Bench (5×10)
5 sets of 10 reps
Single Arm , Alternate arms each rep.
Bent Over Row (5 sets of 10 reps)
Single Arm Dumbbell