Strength:
Bent-over Rows
8-8-8
Max unbroken pushups after each set
Rest 2:00
Metcon:
For time:
Run 400m w/DB (#22.5/15, x1)
Then 3 Rounds:
50 Air Squats
15 Hang Clean and Jerks (#43/30)
Then Run 400m w/DB
Strength:
Bent-over Rows
8-8-8
Max unbroken pushups after each set
Rest 2:00
Metcon:
For time:
Run 400m w/DB (#22.5/15, x1)
Then 3 Rounds:
50 Air Squats
15 Hang Clean and Jerks (#43/30)
Then Run 400m w/DB