Strength:
EMOM for 15min (5sets):
1 - 5 Bentover Rows
2 - 30m Farmers Carry (ahap)
3 - Rest
*work heavy on the rows and increase load between sets if possible
Metcon:
AMRAP in 12min of:
12 Russian KB Swings (#32/24)
9 Goblet Squats
6 Strict Pullups
3 Burpees Over KB