Strength
3x
A1) 8 Inverted bar row 3.1.x.3
A2) 8 Single arm db bench press 3.1.x.1
A3) 30 second arch hold
Metcon
Every 5 min for 4 rounds
100m row
12 push up
25 kb swing
3x
A1) 8 Inverted bar row 3.1.x.3
A2) 8 Single arm db bench press 3.1.x.1
A3) 30 second arch hold
Every 5 min for 4 rounds
100m row
12 push up
25 kb swing