Strength:
Barbell Bent-Over Rows
3-3-3-3-3
Metcon:
In Pairs, AMRAP in 20:00 of:
50 Wallballs (#10/6)
40 Box Jump Overs
30 Front Squats (#60/40)
20 Bar Muscle ups
10 Wall Walks
*Break up however you want with one person working
and one person resting
Endurance:
For time:
50-40-30-20-10
Cal Row
Plate Thrusters (#20/15)
Plate Situps