Strength:
5 Sets:
5 Bent-Over Rows (increase load between sets)
Max Strict Bar Dips
*rest 2:00
Metcon:
5 Rounds for time:
50 Double Unders
10 S2OH (#70/45)
Endurance:
In teams of 2 :
AMRAP in 40 min:
Partner 1: Row 800m
Partner 2: AMRAP:
10 Jump Squats
10 Pushups
10 V-Ups
when Partner 1 complete 800m switch .