Strength:
Single Arm DB Bent Over Row
10-10-10 (each arm)
Metcon:
For time:
21 Power Snatches (#43/30)
Run 400m
42 Overhead Squats (#43/30)
Run 400m
63 Deadlifts (#43/30)
Run 400m
Endurance:
In Pairs for time:
120-100-80-60-40
Cal Row
Wallballs (#10/6)