Strength:
4 Sets for load:
5 Barbell Bentover Rows
5 Weighted Pushups
20sec Hollow Hold
Metcon:
For time:
50 Kettlebell Swings (#32/24)
30 Front Rack Lunges (#22.5/15,x2)
Run 800m
30 C2B Pullups
50 Wallballs (#10/6)
Outdoor:
7 Rounds for time:
30 Walking Lunges Steps
15 Pike Pushups
15m Burpee Broad Jumps
30 Situps
Run 200m