Strength
3 rounds
A1) 8 double kb/db front rack step ups
A2) 5 weighted strict pull ups
Metcon
5 rounds
20 Russian kb swing 53/35
15 burpees
4x length of gym carry (L arm suit case, R arm suit case, L arm OH, R arm OH)
Accessory
3 rounds
20 sit up
12 banded good morning
10 single arm bench press