Strength 1 set every 3:30
20 Single Arm Dumbbell Row (10 each arm) + 10 Behind the Neck Strict Press @ 6/10 RPE
16 Single Arm Dumbbell Row (8 each arm) + 8 Behind the Neck Strict Press @ 7/10 RPE
12 Single Arm Dumbbell Row (6 each arm) + 6 Behind the Neck Strict Press @ 7.5/10 RPE
12 Single Arm Dumbbell Row (6 each arm) + 6 Behind the Neck Strict Press @ 8/10 RPE
12 Single Arm Dumbbell Row (6 each arm) + 6 Behind the Neck Strict Press @ 8.5/10 RPE
Metcon: 3 Rounds for time (16 min cap)
75 Double unders or 150 singles
25 Situps
15 Deadlifts (185/125)
200m Run each set
3rd floor run
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